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

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Recipe Summary

total:
30 mins
Servings:
2
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Place a wire cooling rack on a rimmed baking sheet and place in the oven; preheat to 450 degrees F.

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  • Combine panko and Parmesan in a small shallow dish. Place flour and egg in two separate small shallow dishes. Sprinkle cod with 1/8 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.

  • Remove the heated 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 remaining 1/8 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.

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

275 calories; protein 25.5g; carbohydrates 19.3g; dietary fiber 0.7g; sugars 2.5g; fat 9.9g; saturated fat 2.3g; cholesterol 111.9mg; vitamin a iu 156.5IU; vitamin c 0.3mg; folate 40mcg; calcium 100.2mg; iron 0.9mg; magnesium 32.3mg; potassium 363.7mg; sodium 519.2mg; thiamin 0.1mg; added sugar 1g.
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