Crispy on the skin and delicate on the within – so easy Baked cod with Panko the recipe is just scrumptious!
Perhaps it's simply me, however I've usually considered cod as fishy tofu. Thoughts you, I imply that as a praise. Like tofu, this flaky fish is a culinary chameleon, absorbing the flavors of no matter you add to it. Whether or not you're within the temper for Cajun or fish muffins, cod can adapt and shine in any dish. However most evenings I prefer to maintain it easy with a glass of chardonnay and this Panko Baked Cod recipe.
There are tons of recipes for baked cod, however I want so as to add a crunchy panko crumb coating seasoned with a little bit garlic and paprika. This little addition elevates the basic baked cod into one thing particular sufficient for inside conferences and events. And whereas I like my Friday fish fries as a lot as the following Wisconsinite, this low-fat model has saved me from getting my fingers greased with a pile of beer-battered cod on multiple event!
Is Panko Baked Cod Wholesome?
You wager! Cod is a poor supply of protein, low in energy and wealthy in vitamin B12 and omega-3 fatty acids. The panko breadcrumbs offer you a pleasant texture with out including too many carbs. Additionally, I exploit olive oil as a substitute of butter. For an excellent more healthy consumption, you should utilize entire grain panko breadcrumbs. Needless to say the recipe solely requires ½ cup, so it gained't have as a lot of a dietary impression – it's as much as you! Or, to make it keto-friendly, attempt swapping the panko for shredded pork rinds or almond flour. My vote is for pork skins!
What about Tilapia?
Like many fish as of late, cod has a excessive price ticket, particularly should you're cooking for a big crowd. Fortuitously, there’s a cheaper different — tilapia. I ought to notice that tilapia just isn’t as meaty as cod, though its flaky texture nonetheless works effectively in recipes like this one. What's extra, the fragile taste of the tilapia absorbs the spices and panko coating simply as successfully because the cod.
Nonetheless, tilapia is leaner and fewer agency than cod. In the event you're on the lookout for a budget-friendly possibility and don't thoughts a barely totally different texture, tilapia is a stable substitute. Simply bear in mind the cooking time – thinner tilapia fillets cook dinner a lot sooner!
INGREDIENTS
- 4 (6 oz) cod fillets
- 1/2 cup panko breadcrumbs
- 1 tablespoon of olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon paprika
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 tablespoons contemporary parsley, finely chopped
- 1 lemon, reduce into wedges for serving
INSTRUCTIONS
Preheat
Put together the oven and baking tray.
Put together
Dry the cod fillets and put together them for the glaze.
Up
Combine and apply the panko coating on the fillets.
Bake
Prepare dinner till golden brown and flakes.
Serve
Garnish with parsley and lemon.
Soak up!
Often requested questions and ideas
Sorry buddies, however this recipe is finest loved contemporary out of the oven. Nonetheless, leftovers might be saved within the fridge for as much as 3 days.
I want contemporary. I discover that the fish cooks higher. This implies you should utilize frozen cod. Nonetheless, you will have to utterly thaw and dry the cod earlier than beginning the recipe.
In the event you don't have panko, head to the grocery retailer and get some! Critically, this recipe is finest with panko. No worries – you should utilize common breadcrumbs, crushed crackers and even finely floor nuts like almonds.
Submission recommendations
Baked cod with panko is a type of recipes that may't be completed and not using a few sides. My favourite choices are greens like Air Fryer Asparagus or Roasted Brussels Sprouts. Alternatively, maintain it easy with a inexperienced salad with a lemon French dressing.
And no fish is full and not using a starchy aspect like creamy mashed potatoes or (air-fried) fries! This wholesome potato soup additionally goes effectively with baked cod. And don't overlook so as to add an additional squeeze of lemon juice to the fish earlier than serving – it brightens up the dish and combines the flavors completely.
Prep: 10 registration
Prepare dinner: 15 registration
Complete: 25 registration
Elements
- 4 6 oz cod fillets
- 1/2 cup panko breadcrumbs
- 1 table-spoon olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon paprika
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 tablespoons contemporary parsley finely chopped
- 1 lemon reduce into wedges for serving
Vitamin Data:
Calorie: 404kcal (20%) Carbohydrates: 4G (1%) Protein: 81G (162%) Fats: 5G (8%) Saturated Fat: 1G (6%) Polyunsaturated fat: 1G Monounsaturated fat: 2G Ldl cholesterol: 194mg (65%) Sodium: 344mg (15%) Potassium: 1893mg (54%) Fiber: 1G (4%) Sugar: 1G (1%) Vitamin A: 298IU (6%) Vitamin C: 13mg (16%) Calcium: 84mg (8%) Iron: 2mg (11%)
Vitamin assertion
Recipes written and made on Meals Religion Health are for informational functions solely.
