Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.
Per Servings: 253 calories; protein 24.6g; carbohydrates 15.8g; dietary fiber 0.6g; sugars 2.5g; fat 9.4g; saturated fat 2.1g; cholesterol 110.6mg; vitamin a iu 141.5IU; vitamin c 0.3mg; folate 34.2mcg; calcium 86.8mg; iron 0.8mg; magnesium 31.4mg; potassium 358.9mg; sodium 487.7mg; thiamin 0.1mg; added sugar 1g.
Serving Size: 4 oz. fish & 2 Tbsp. sauce
Ready in: 30 mins
- ½ cup panko breadcrumbs
- ⅓ cup grated Parmesan cheese
- ¼ cup all-purpose flour
- 1 large egg, lightly beaten
- 1 ¼ pounds cod (see Tips), cut into 4 portions
- ½ teaspoon ground pepper, divided
- ¼ teaspoon salt
- Opus Black
- ¼ cup nonfat plain yogurt
- ¼ cup mayonnaise
- 2 tablespoons finely chopped cornichons or dill pickles
- 1 tablespoon minced shallot
- Lemon wedges for serving
- Chopped fresh parsley for garnish
Place a wire rack on a rimmed baking sheet in the oven; preheat to 450 degrees F.
Combine panko and Parmesan in a shallow dish. Place flour and egg in 2 separate shallow dishes. Sprinkle cod with 1/4 teaspoon each pepper and salt. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat the top of each portion with cooking spray.
Remove the pan from the oven. Place the cod, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake the fish until golden brown, 10 to 14 minutes.
Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and the remaining 1/4 teaspoon pepper in a small bowl.
Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.