(The ad below will not display on your printed page)
Parmesan-Crusted Cod with Tartar Sauce for Two
EatingWell Test 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.”
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
1Place a wire cooling rack on a rimmed baking sheet and place in the oven; preheat to 450°F.
2Combine 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.
3Remove the heated pan from the oven. Place the cod, sprayed-side down on the rack. Coat the second side generously with cooking spray.
4Bake the fish until golden brown, 10 to 14 minutes.
5Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and remaining ⅛ teaspoon pepper in a small bowl.
6Serve 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.