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.
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
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.