Panko-Crusted Cod
by rpalumbo
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INGREDIENTS
- 1 cup panko (japanese-style) bread crumbs
- 1 1/2 teaspoons lemon zest
- 1 tablespoon chopped flat-leaf parsley
- 1 1/2 pounds Cod
- 1/4 teaspoon salt
- 3 tablespoons Dijon-style mustard
- 4 tablespoons Lemon Juice
INSTRUCTIONS
Preheat the oven to 375 degrees. Use aluminum foil to line the bottom of a baking dish or rimmed baking sheet large enough to hold the fish fillets in a single layer.
Combine the panko, lemon zest and parsley in a shallow baking dish; mix well.
Use paper towels to pat the fillets dry. Place them skinned (darker) side down on the lined baking dish or sheet, then sprinkle lightly with salt.
Use the mustard to evenly coat the tops of the fillets.
Working with one fillet at a time, invert each one onto the panko mixture, pushing down gently so the crumbs adhere to the mustard coating. Return the fillet to the baking dish or sheet and repeat with the remaining fillets. Use nonstick cooking oil spray to lightly coat the fillets' crumb topping.
Bake for about 12 minutes, until the fish is cooked through (based on a guideline of 10 to 12 minutes' cooking per inch of thickness). Transfer to the stove top (off the heat) while you preheat the broiler.
Position the top oven rack 4 to 6 inches from the top broiling element; preheat the broiler.
Broil the fillets for 1 to 2 minutes, just to brown the crumb topping.
Meanwhile, spoon about 1 tablespoon of lemon juice across each individual plate, then lay a fillet on top of each portion. Serve immediately.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (763g) | ||
| Recipe Makes: 1 Servings | ||
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| Calories: 599 | ||
| Calories from Fat: 58 (10%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 6.4g | 9 % | |
| Saturated Fat 1g | 5 % | |
| Monounsaturated Fat 1.8g | ||
| Polyunsanturated Fat 2g | ||
| Cholesterol 292.6mg | 90 % | |
| Sodium 881mg | 30 % | |
| Potassium 2938.6mg | 77 % | |
| Total Carbohydrate 5.8g | 2 % | |
| Dietary Fiber 2.1g | 8 % | |
| Sugars, other 3.7g | ||
| Protein 123.4g | 176 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 599
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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