1/2teaspoondried herbs like parsley, thyme, oregano, and basil.
Freshly squeezed Lemon
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]
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.
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.
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.
The egg and egg white may be substituted for all egg whites or Egg Beaters a 100% egg white which offers fewer calories.
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