Parmesan-Crusted Cod with Tartar Sauce for Two

Parmesan-Crusted Cod with Tartar Sauce for Two

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From the EatingWell Kitchen

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.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • ⅓ cup panko breadcrumbs
  • 3 tablespoons grated Parmesan cheese
  • 2 tablespoons all-purpose flour
  • 1 large egg, lightly beaten
  • 10 ounces cod (see Tip), cut into 2 portions
  • ¼ teaspoon ground pepper, divided
  • ⅛ teaspoon salt
  • Olive oil or avocado oil cooking spray
  • 2 tablespoons nonfat plain Greek yogurt
  • 2 tablespoons mayonnaise
  • 1 tablespoon finely chopped cornichons or dill pickles
  • 1½ teaspoons minced shallot
  • Lemon wedges for serving
  • Chopped fresh parsley for garnish

Preparation

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  1. Place a wire cooling rack on a rimmed baking sheet and place in the oven; preheat to 450°F.
  2. Combine panko and Parmesan in a small shallow dish. Place flour and egg in two separate small shallow dishes. Sprinkle cod with ⅛ teaspoon each salt and pepper. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat one side of the cod with cooking spray.
  3. Remove the heated pan from the oven. Place the cod, sprayed-side down on the rack. Coat the second side generously with cooking spray.
  4. Bake the fish until golden brown, 10 to 14 minutes.
  5. Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and remaining ⅛ teaspoon pepper in a small bowl.
  6. Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.
  • Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: 4 oz. fish & 2 Tbsp. sauce
  • Per serving: 275 calories; 10 g fat(2 g sat); 1 g fiber; 19 g carbohydrates; 25 g protein; 40 mcg folate; 112 mg cholesterol; 3 g sugars; 1 g added sugars; 157 IU vitamin A; 0 mg vitamin C; 100 mg calcium; 1 mg iron; 519 mg sodium; 364 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 2 lean meat, 1 fat

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