PANKO ENCRUSTED COD
A lighter version of fried fish because its baked. The panko gives a light crust, but it still gets nice and crispy. Serve this with potato wedges that you lightly spray with olive oil, season and bake and you have a healthier, no fried version of fish and chips. Try this with the best, easiest tartar sauce ever recipe #170190!
Provided by icancook66
Categories High Protein
Time 35m
Yield 5-6 serving(s)
Number Of Ingredients 8
Steps:
- Heat over to 450 degrees.
- Spray large cookie sheet with cooking spray.
- Beat egg and egg white into bowl.
- Place panko in bowl with seasonings.
- Dip fish into egg, then into panko, pressing panko into fish.
- Place fish on cookie sheet, after all fish is coated, spray fish with cooking spray.
- Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.
PANKO PARMESAN BAKED COD RECIPE
Crunchy panko and parmesan top, tender and flaky underneath, this Panko Parmesan Baked Cod recipe, deliver a craveable combo of bright flavors, crunch and tender, flaky fish. Drizzle a little browned-butter lemon sauce on top to finish, and oh yes!
Provided by Kathleen Pope
Categories 30 Minute Meals Easy Weeknight Meals Main Dish
Time 22m
Number Of Ingredients 13
Steps:
- Preheat the oven to 425 degrees F, and line a rimmed baking sheet with parchment paper for easiest clean up.
- In a small bowl combine Panko, parmesan cheese, lemon zest, garlic, parsley, salt and pepper. Add olive oil (or melted butter) and combine breadcrumbs until moist.
- Place cod fillets on baking sheet, dry with paper towels and season with salt and pepper. Divide the parmesan topping evenly onto each fillet, pressing to adhere to fish.
- Bake for 12-14 minutes until the fish is opaque and just cooked through and flakes easily when cut into with a fork. Topping will be golden brown. Cooking time depends on the thickness of the filets. Be careful not to overcook as fish will turn out tough.
- Meanwhile, make browned butter lemon garlic sauce if desired. Place butter in small saucepan over medium heat, melt butter, until it foams, swirling until it starts to brown and has a nutty aroma. Stir in garlic and saute for 30-60 seconds, then remove from heat and stir in lemon juice, salt and pepper. Set aside until serving with fish.
- To serve fish, using a spatula, carefully remove fish from pan to plate, drizzle with a little browned butter lemon sauce and sprinkle with fresh chopped parsley. Serve with rice, mashed potatoes, asparagus, broccoli, brussels sprouts or a salad.
Nutrition Facts : Calories 134 kcal, Carbohydrate 9 g, Protein 4 g, Fat 9 g, SaturatedFat 2 g, Cholesterol 5 mg, Sodium 330 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 7 g, ServingSize 1 serving
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