all sorts of recipes, from me to you

all sorts of recipes, from me to you…

Friday, September 16, 2011

Panko Breaded Cod






If you’ve never breaded any fish with Japanese panko bread crumbs, you must try it!

Panko bread crumbs are perfect in low-fat recipes as it gives food the crunch that comes from breading and frying fish in deep fat.  The panko crumbs have a light, flaky texture that’s a change from the traditional heavier bread crumbs. 

Cod is high in protein, calcium, potassium and vitamin B6, yet low in sodium, fat, and carbohydrates making it a great healthy food.  Deep frying that cod filet turns it into a greasy piece of fish that is about as good for us as smoking.  There is nothing you can do to make fried foods healthy and that's why it's good to consider using panko bread crumbs.

In this recipe, swiping the cod through a mixture of garlic and onion powders, paprika, ground red pepper and lemon juice adds flavoring for the cod.  Then coating the filets with panko bread crumbs and baking the fish delivers a crispy texture.  Covering the baking sheet with cooking spray eliminates the need for any oil and here’s the bonus:   you will not have a messy stove top from the splattering grease to clean up, nor the aroma of grease in your kitchen!  Cod is delicious but any whitefish would work just as well.


Panko Breaded Cod

Ingredients:

4 cod filets, 4-6 ounces each
¼ cup flour
2 teaspoons garlic powder
2 teaspoons onion powder
¼ teaspoon salt
¼ teaspoon pepper
1 cup Panko bread crumbs
1 tablespoon paprika
¼ teaspoon ground red pepper
1 egg
1 tablespoon lemon juice

Method:

With flour, combine garlic and onion powders and salt and pepper on a plate for dredging.
Mix together Panko, paprika and red pepper on another plate.
In a bowl, whisk the egg and lemon juice well.
Pat filets with a paper towel.
Dredge through the flour mixture.
Swipe through the egg mixture.
Coat with the Panko mixture.
Place cod on a baking sheet that has been coated with cooking spray.
Bake at 375 for 30 minutes, turning half way through baking.

ENJOY!!!



Be sure to visit my friend, Linda’s blog @My Kind of Cooking for great tips, recipes. 





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18 comments:

David said...

Pam, This recipe sounds great despite the fact that it's healthy too! I like the way you spiced it up to add serious flavor... Take Care, Big Daddy Dave

StephenC said...

We are huge fans of panko, even though we make our own bread crumbs whenever we can. There's a technique I have yet to use which is to heat the baking pan while the oven warms up. It's said that it increases the crisping of the bottom of the fish pieces. What do you think? As usual please write me at scrout1944@msn.com. Best regards.

Blackswan said...

I love using Panko crumbs too, mostly for pork cutlet or prawns. This dish looks good, sweetie! Have a wonderful weekend!

sara said...

Looks yummy! I've used Panko a lot on Talapia, I just mix some Old Bay seasoning in with the panko and it's so tasty & healthy. Thanks for the recipe and have a great weekend!

Gloria said...

Pam I love this recipe, and I love pamko crumbs! gloria

jose manuel said...

Delicioso se ve todo, me encanta.

Saludos

Marguerite said...

Cod is my favorite fish, next to catfish. Love this recipe, especially with the spices and the Panko. Looks scrumptious! Have a great weekend!

Pegasuslegend said...

perfect Friday meal! love it!

Julie said...

I love finding great ways to cook fish...thanks!

Dzoli said...

Yes it is not the same as when you cover your fish with Panko:) Nice cod:)

Alice Lynn Alfred said...

Now that looks delicious!

bellini said...

Panko makes suich a delicious crispy coating!!!!

Buttercup said...

This looks great. I'm always looking for ways to prepare fish and this is one I'm going to try. Thanks!

teresa said...

oh this looks so lovely! i love the way you prepared this cod!

Food, Fun and Life in the Charente said...

This looks just my kind of dish. Yum yum. Diane

Big Dude said...

I have some cod in the freezer that's been waiting for this recipe.

Rita said...

I finally found panko adnd looking for way to use is...plus I have cod in teh freezer; thank you.
Rita

bookcasefoodie said...

Panko crumbs are scrumptious, so much better than regular bread crumbs. It makes everything crispy good.