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