The oven does wonders for gluten free fish. But it also does wonders for your waistline. So, even if your recipe calls for fish, you may be better off baking it instead!
If you are looking for a healthier fish option, this oven baked Panko Crusted Cod may be perfect for you. This fish recipe is from a family recipe that I inherited from my Grandmother. It is not a complicated recipe, but it sure is delicious.
Cod is one of the most popular types of fish in the United States, but you can’t always find it in your local grocery store. This method of cooking cod in an oven takes just as long as the traditional method of cooking it on a stove top. But it’s much easier to do at home and it’s much healthier as well.
This Panko coated fish dish is a must-try if you’re searching for a simple oven baked cod recipe. It’s very simple to prepare and will quickly become a staple in your supper repertoire. Fish should be eaten at least twice a week, according to the American Heart Association, and this Panko crusted cod is deserving of a spot at the table. Cod is a low-calorie fish that is high in heart-healthy Omega-3 fatty acids. Cod has approximately 90 calories per three ounce serving, making it an excellent fish for people managing their weight. The panko breadcrumbs add a lot of calories to the meal, but a little coating should keep it under control, and the crunch they provide is delicious. In addition, each 3 ounce meal of cod has approximately 15 grams of protein. This attests to the fish’s capacity to satisfy your hunger. Vitamin B12, iodine, selenium, and phosphorus are all abundant in cod. Triglyceride levels may be lowered with only two meals of mega-3-rich fish. Stick to wild-caught fish, as with all fish kinds, since farm-raised fish poses certain risks. It’s worth noting that many individuals are worried about the mercury level of different fish species. Cod is on the lower end of the range and is completely safe to consume in little amounts.
Preparation of Baked Cod in the Oven
Cod fish has a strong fishy odor for me, and I don’t want to smell it when I’m eating. To reduce or eliminate this, I first wash the fish in salted water before giving it a short rinse in lemon water. The lemon rinse must be done quickly, as the acid in the lemon will begin to destroy the flesh of the fish. Cod has a habit of soaking up liquids, so I wrap him in a couple of sheets of paper towels and dry him off after the bath. When cooked, the fish will have a wonderful crispy crunchy finish. I prefer to stay away from fried meals as much as possible, therefore I was searching for a delicious method to bake this fish. Voila! Hello there, panko. I applied a fresh squeeze of lemon juice just before I was about to dine. This boosted the taste profile to new heights. However, if you add the lemon before you’re ready to eat, the lovely crispy outside will turn to mush. To finish the dinner, serve with a beautiful salad or a bed of pasta.
Recipes to Print
Recipe for Panko Crusted Cod
Preheat the oven to 450 degrees Fahrenheit. Using an oil sprayer, coat a large baking sheet with oil.
In a large mixing bowl, combine the breadcrumbs and spices.
Dip the cod pieces in the egg mixture, then in the panko mixture, gently coating them with breadcrumbs.
Coat each piece of cod with cooking spray and bake for approximately 15 minutes, or until golden brown and flaky.
This recipe is quick and easy to prepare, and it is also a healthier alternative to the fried fish. It is a great recipe for the whole family to enjoy, and it can be made many different ways. Here it is served with a side of mashed potatoes and boiled vegetables.. Read more about panko crusted cod with mayonnaise and let us know what you think.