Panko Crusted Baked Cod Fish

Panko Crusted Baked Cod Fish is a healthyier alternative to frying. The Panko gives a crunchy outer coating while still keeping the fish moist and flaky inside. This delicious dinner is ready in just 15-minutes.

What Ingredients are in Panko Crusted Baked Cod Fish?

1. Heat over to 450 degrees F.
2. Spray large cookie sheet with cooking spray.
3. Create a dredge station. Beat egg and egg white in a bowl. Into another shallow dish, place the panko. In a third bowl mix the herbs and spices.
4. Sprinkle all sides of the fish with he herb and spice mixture.
5. Dip fish into egg, then into panko, pressing fish into the panko and then turning to coat both sides.
6. Place fish on cookie sheet, after all fish is coated, spray fish lightly with non-fat cooking spray.
7. Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.
   1. NOTE: If cooking from frozen allow yourself about 20-30 minutes baking time depending on the thickness of your fillets.

Can I start with frozen fish?

While fresh fish is best for flavor and texture, that’s just not always feasible. Nowadays, frozen fish is sometimes fresher than raw since flash-freezing happens on most commercial ships just minutes after the fish are caught and filleted.

The science behind this is that flash freezing produces smaller ice crystals, which does less damage to the cell structure, which created less mushy fish once it’s thawed. The smaller the cells are to begin with and the faster it’s frozen, the smaller the ice crystals. This is why frozen thinner cuts of fish like flounder are fine as long as they’re properly frozen, and why thicker-cut, meaty, flaky fish like cod can suffer when thawed and become mushy, flavorless, and watery.

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Panko Crusted Baked Cod Fish

Panko Crusted Baked Cod Fish has a crunchy outer texture while still keeping the fish moist and flaky.

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Course: Seafood

Cuisine: American

Prep Time: 10 minutes

Cook Time: 15 minutes

Servings: 5 servings

Calories: 260kcal

Author: Ronda Eagle | Kitchen Dreaming

Ingredients

• ▢ 2 lbs cod , cut into (5) 6-oz portions
• ▢ 2 cups panko breadcrumbs [See Note 1]
• ▢ 1 egg [See Note 2]
• ▢ 1 egg white
• ▢ 1/2 teaspoon garlic salt
• ▢ 1/2 teaspoon onion powder
• ▢ 1/8 teaspoon black pepper
• ▢ 1/8 teaspoon cayenne pepper (optional)
• ▢ 1/2 teaspoon dried herbs like parsley , thyme, oregano, and basil.
• ▢ cooking spray

Optional Sauces:

• ▢ Lemon-Butter Sauce
• ▢ Lemon-Caper Sauce
• ▢ Freshly squeezed Lemon
• ▢ Tartar sauce

Instructions

• Heat over to 450 °F.
• Spray large cookie sheet with cooking spray.
• Create a dredge station. Beat egg and egg white in a bowl. Into another shallow dish, place the panko. In a third bowl mix the herbs and spices.
• Sprinkle all sides of the fish with the herb and spice mixture.
• Dip fish into egg, then into panko, pressing fish into the panko and then turning to coat both sides.
• 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. The internal temperature of the fish should read 145 degrees F.
• If cooking from frozen, allow yourself about 20-30 minutes depending on the thickness of your fillets. The internal temperature of the fish should read 145 degrees F.  [See Note 3]
  

Serving Suggestions:

• Serve with roasted asparagus (roast these on the same tray with the fish), rice pilaf, and a fresh garden salad for a quick and easy weeknight meal.
  

Optional Sauces:

• A fresh squeeze of lemon or a pico de gallo (fresh salsa) is perfect for the health conscious palate. Otherwise, a tartar sauce is the classic accompaniment.
  
• To dress this dish up for a date night or easy-entertaining dinner add a lemon caper sauce or lemon-butter sauce to really impress your guests. Serve this at the table or as a drizzle around the edge of the plate, so you don't lose the crunchy texture of the fish.
  

Notes

1. Panko are Japanese breadcrumbs which offer a crunchy texture when baked. If you prefer, you may substitute regular breadcrumbs but do note there will be a significant texture loss.
2. The egg and egg white may be substituted for all egg whites or Egg Beaters a 100% egg white which offers fewer calories.
3. If you're starting with flash frozen cod fillets, you will need to pay closer attention during the cooking time, as the timing will be a bit different from the instructions for raw fish.
   Before you cook the fish from frozen, give it a quick rinse in cold water. DO NOT thaw. If there’s any frost or ice, you want to wash it off and pat it dry before coating in Panko Breadcrumbs and baking. Otherwise, you will end up with soggy breadcrumb coating.
   Nutrition is calculated based on the recipe as written. Additions, omissions, or substitutions will change the calculated values shown. The addition, omission, or substitution of ingredients will alter the nutritional information shown. Nutrition percentages are based on a 2000-calorie diet. The FDA recommends 80 micrograms of vitamin K

Nutrition

Nutrition Facts

Panko Crusted Baked Cod Fish

Amount Per Serving (6 oz filet)

Calories 260 Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 0g0%

Cholesterol 110mg37%

Sodium 528mg22%

Potassium 818mg23%

Carbohydrates 17g6%

Fiber 1g4%

Sugar 1g1%

Protein 37g74%

Vitamin A 140IU3%

Vitamin C 1.8mg2%

Calcium 78mg8%

Iron 2mg11%

* (Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Nutritional information is provided as a courtesy, and is sourced from the USDA Food Database.

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