|Cod fillets/6 cod steaks||1 1⁄2 Pound, skinned and cut into large pieces (675 gram)|
|Flour||2 Tablespoon (for coating)|
|Freshly ground black pepper||To Taste|
|Vegetable oil||30 Milliliter (2 tablespoons)|
|Dried rosemary||1 Teaspoon|
|Honey||30 Milliliter (2 tablespoons)|
|Lemons||2 , juiced|
|Garlic||1 Clove (5 gm), peeled and crushed|
|Water||1⁄4 Pint (150 milliliter)|
|Seedless raisins||30 Milliliter (2 tablespoons)|
1.Mix flour with salt and pepper nad apply the mixture on fish.
2.Preheat the oven to 350 degrees.
3.In a pan, heat oil, put rosemary and fry the fish in it.
4.Once the fish is light colored from all sides, take it out on an ovenproof dish or foil container.
5.Put honey, lemon juice, garlic, water and raisins in the pan and let them boil.
6.Put the mixture over the fish and bake it for 15- 20 minutes until cooked.
7.Serve immediately or freeze after cooling by covering it with foil.
9.If using frozen, thaw and reheat for 25 minutes before serving.
Calories 194 Calories from Fat 53
% Daily Value*
Total Fat 6 g9.3%
Saturated Fat 0.88 g4.4%
Trans Fat 0 g
Cholesterol 48.8 mg16.3%
Sodium 127.9 mg5.3%
Total Carbohydrates 15 g5%
Dietary Fiber 1.7 g6.6%
Sugars 7.1 g
Protein 21 g42.5%
Vitamin A 1.6% Vitamin C 28.3%
Calcium 4.6% Iron 6.8%
*Based on a 2000 Calorie diet