Fish House Panko Cod Fillets Recipes

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PANKO ENCRUSTED COD



Panko Encrusted Cod image

A lighter version of fried fish because its baked. The panko gives a light crust, but it still gets nice and crispy. Serve this with potato wedges that you lightly spray with olive oil, season and bake and you have a healthier, no fried version of fish and chips. Try this with the best, easiest tartar sauce ever recipe #170190!

Provided by icancook66

Categories     High Protein

Time 35m

Yield 5-6 serving(s)

Number Of Ingredients 8

2 lbs cod, cut into serving size pieces
2 cups panko breadcrumbs
1 egg
1 egg white
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
1/8 teaspoon black pepper
cooking spray

Steps:

  • Heat over to 450 degrees.
  • Spray large cookie sheet with cooking spray.
  • Beat egg and egg white into bowl.
  • Place panko in bowl with seasonings.
  • Dip fish into egg, then into panko, pressing panko into fish.
  • Place fish on cookie sheet, after all fish is coated, spray fish with cooking spray.
  • Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.

FISH HOUSE PANKO COD FILLETS



Fish House Panko Cod Fillets image

I merged a couple of recipes for making this single serving of cod for my husband. It is SUPER easy to prepare and so light, savoury and crunchy! If you are trying to be healthier this is a terrific replacement for battered fish!

Provided by ms.susan

Categories     High Protein

Time 30m

Yield 1 serving(s)

Number Of Ingredients 8

1/2 lb cod or 1/2 lb halibut fish fillet
1/4 cup flour
1 egg, beaten
1/2 cup panko breadcrumbs
1 teaspoon onion powder
1 teaspoon black pepper
1 teaspoon dried parsley
Pam cooking spray or oil

Steps:

  • Lay out the flour, beaten egg and Panko bread crumbs on three (3) separate plates, or shallow pans.
  • Mix the onion, black pepper and parsley into the panko. Blend well.
  • Dip the seasoned fish in the flour, then egg and then press the fish into the seasoned Panko bread crumbs, coating the fish evenly on all sides.
  • Grease or line a baking pan with parchment paper.
  • Place the fish carefully in the baking pan.
  • spray the top with Pam or oil.
  • Bake at 350 for 15 to 20 minutes.

Nutrition Facts : Calories 599.8, Fat 9.6, SaturatedFat 2.6, Cholesterol 283.5, Sodium 593.8, Carbohydrate 66.7, Fiber 4.3, Sugar 3.8, Protein 57.7

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