PANKO BAKED COD
This Panko Baked Cod recipe is easy and ready in 20 minutes! The fish is made with Dijon mustard and a crispy lemon herb breadcrumb topping.
Provided by Christine Rooney
Categories Main Course
Time 25m
Number Of Ingredients 11
Steps:
- Heat oven to 375 degrees Fahrenheit.
- Pour 2 Tbsp. olive oil onto a large baking sheet and spread the oil evenly over the surface of the pan.
- Completely thaw 2 lbs. of cod fish fillets (if frozen). Once the fish is thawed, pat both sides dry with paper towels. It's important that the fish is patted dry, so that it doesn't become soggy when baked.
- Place the cod fillets on the oiled baking sheet, making sure there is a little room between each one. Measure 2 Tbsp. Dijon mustard into a small dish and baste the mustard onto one side of the cod fillets using a basting brush or spread the mustard onto them using the back of a spoon.
- Sprinkle 1/4 tsp. each kosher salt and pepper over the top of the fish fillets.
- Melt 2 Tbsp. unsalted butter. Pour 3/4 gluten free Panko breadcrumbs (or regular Panko breadcrumbs if not gluten free) into a small bowl. Add 2 tsp. each garlic powder and paprika, 1 tsp. Italian seasoning, and 1/4 tsp. each kosher salt and pepper. Stir until the butter is completely incorporated into the breadcrumb mixture.
- Spoon a generous amount of the breadcrumb mixture over the top of each cod fillet and press the breadcrumbs down onto the fish using the back of a spoon. It's fine if some of the breadcrumbs spill out onto the baking sheet.
- Place the baking sheet in the oven and bake for 14-15 minutes, or until the cod has cooked through.Baking times may vary depending on the thickness of your cod fillets. The best way to tell if cod has finished cooking is to check the internal temperature using a food thermometer. Stick the food thermometer into the thickest part of the fish. The safe internal temperature for cod is 145 degrees Fahrenheit.The cod is done when it is white, flaky, and the breadcrumb topping golden brown.
- Remove the baking sheet from the oven and serve.
- To Serve: Use a Microplane to zest 1 lemon over the top of the baked cod. Cut the lemon into wedges and squeeze over the top of the fish.
Nutrition Facts : ServingSize 2 cups, Calories 305 kcal, Carbohydrate 20 g, Protein 29 g, Fat 12 g, SaturatedFat 4 g, TransFat 1 g, Cholesterol 82 mg, Sodium 380 mg, Fiber 3 g, Sugar 1 g, UnsaturatedFat 6 g
BAKED PANKO-CRUSTED FISH FILLETS
Steps:
- Gather the ingredients. Heat the oven to 425 F.
- Line a rimmed baking sheet with aluminum foil or parchment paper and then spray it with nonstick cooking spray.
- Cut the fish fillets into 6-ounce portions.
- Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.
- In a wide bowl, combine the panko breadcrumbs and parsley.
- Put the flour in another wide, shallow bowl.
- In a third bowl, whisk the eggs or egg substitute with the Cajun seasoning and mayonnaise.
- Dip the fish fillets in the plain flour, coating each piece thoroughly.
- Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help the crumbs adhere to the fish. Repeat with the remaining fish.
- Arrange the crumb-coated fish on the prepared baking sheet.
- Bake for about 16 to 20 minutes, or until the fish flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets. Serve the baked fish fillets with the lemon wedges and tartar sauce or rémoulade sauce.
Nutrition Facts : Calories 406 kcal, Carbohydrate 26 g, Cholesterol 256 mg, Fiber 2 g, Protein 48 g, SaturatedFat 2 g, Sodium 899 mg, Sugar 2 g, Fat 11 g, ServingSize 4 servings, UnsaturatedFat 0 g
PANKO-CRUSTED FISH SERVED OVER KALE
After a tough strength-training session or long run, protein is necessary to help your body recover. Before your hunger overwhelms you that protein-packed meal needs to come together quickly. This fresh and delicious fish dinner takes less than 20 minutes from prep to plating, but the best part is one serving offers more than 36 grams of protein. Learn how to cook this perfect post-workout recipe
Provided by MamaCoop
Categories Lunch/Snacks
Time 50m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Preheat the oven to 375?F. Spray a small baking dish with cooking spray.
- In a small dish, whisk melted Earth Balance, lemon juice, garlic powder, and salt well. In a separate dish, make an even layer of panko breadcrumbs.
- Take one fish filet, and dip it in Earth Balance mixture. Flip the filet and dip again so both sides are covered.
- Press the skinless side of the filet into panko crumbs, then place the fish skin side down on prepared baking dish. Repeat with other filet, then sprinkle both with fresh parsley.
- Place baking dish into the oven and cook for 13 to 15 minutes.
- While that's cooking, start the salad. Lightly drizzle chopped.
- kale with extra-virgin olive oil, and massage kale with your hands. Keep massaging for one minute, and allow kale to sit for about three minutes.
- To make the dressing, mix Dijon, lemon juice, and 1/2 tablespoon extra-virgin olive oil. Add the dressing to kale and toss evenly.
- To serve, prepare a small bed of half the kale salad and place fish right on top. Enjoy immediately.
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CRISPY BAKED FISH (20 MIN) - TWO KOOKS IN THE KITCHEN
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- HEAT OVEN TO 425F/217C. Line a pan with parchment paper and place a grill/rack on top. Spray rack with oil for easy clean up.
- TOAST BREADCRUMBS: Pan fry Panko crumbs with butter, lemon zest and Cajun seasoning over medium heat in a large pan for about 5 minutes or until golden brown, stirring occasionally. Be careful not to burn them. To toast crumbs in oven instead: place crumbs on pan and bake in heated oven for 5-7 minutes, shaking half way through, until golden brown.
- COAT FISH WITH MAYO, THEN PANKO: Stir mayo mixture ingredients together and brush on fish in a thin layer on both sides. Sprinkle one side lightly with salt and pepper (skip if cajun seasoning is salty). Then dip pieces of fish in crumbs, patting to help adhere crumbs to fish. Place on the rack on top of pan. Sprinkle any remaining crumbs over fish.
- BAKE: Bake fish in middle rack of oven for 7-10 minutes, depending on thickness of fish. One inch (2.5cm) thick fish will take about 10 minutes. Half inch, about 7-8 minutes. An instant thermometer will read 135F/57C. The fish should flake easily and be slightly translucent (not dry). Serve with lemon wedges and your preferred dipping sauce (note 3).
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