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.
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.
Heart-healthy avocado oil has a subtle buttery flavor. It's great for high-heat cooking, like oven-frying and sautéing, and tasty in salad dressings--and we love the convenience of it in a spray bottle.
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.
Serving Size: 4 oz. fish & 2 Tbsp. sauce
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.