Parmesan-Crusted Cod with Tartar Sauce

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, November/December 2015

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Recipe Summary

total:
30 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Place a wire rack on a rimmed baking sheet in the oven; preheat to 450 degrees F.

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  • 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.

Tips

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.

Nutrition Facts

Serving Size:
4 oz. fish & 2 Tbsp. sauce
Per Serving:
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.
Exchanges:

1 starch, 2 lean meat, 1 fat
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