No current photos.

Add this recipe to your:

Send this recipe:

Nutrition Facts
Serving Size 1 (251g) Recipe makes 5 servings
Calories 338
Calories from Fat 40		(11%)
Amount Per Serving		%DV
	Total Fat 4.5g	6%
	Saturated Fat 1.1g	5%
	Monounsaturated Fat 1.0g
	Polyunsaturated Fat 1.5g
	Trans Fat 0.0g
Cholesterol 120mg		40%
Sodium 439mg		18%
Potassium 860mg		24%
Total Carbohydrate 31.4g		10%
	Dietary Fiber 2.0g	7%
	Sugars 2.9g
Protein 40.1g		80%
detailed view... how is this calculated?

Panko Encrusted Cod

Recipe #394616 | 35 min | 20 min prep | add private note

⁽⁰⁾ RATE IT NOW Print Recipe

By: icancook66
Oct 14, 2009

A lighter version of fried fish because its baked. The panko gives a light crust, but it still gets nice and crispy. Serve this with potato wedges that you lightly spray with olive oil, season and bake and you have a healthier, no fried version of fish and chips. Try this with the best, easiest tartar sauce ever Tartar Sauce That Makes You Scream... Oh Yes!!

SERVES 5 -6 (change servings and units)

Ingredients

2 lbs cod, cut into serving size pieces
2 cups panko
1 egg
1 egg white
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
1/8 teaspoon black pepper
cooking spray

Directions

1
Heat over to 450 degrees.
2
Spray large cookie sheet with cooking spray.
3
Beat egg and egg white into bowl.
4
Place panko in bowl with seasonings.
5
Dip fish into egg, then into panko, pressing panko into fish.
6
Place fish on cookie sheet, after all fish is coated, spray fish with cooking spray.
7
Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.