Healthy Cod Fish Bites
From the days of the Vikings, the Early Middle Ages, cod was essential in enabling them to sail across the ocean.
|Photography,Viking Museum, Oslo, Norway|
They dried freshly-fished cod in the cold North Sea winds, until it became hard as a stick, and could be easily preserved and carried on their Atlantic voyages.
On the boats, they broke “stockfish” into pieces and chewed on it. It was definitely not a culinary delicacy, but it did serve as a great source of protein. Remarkably, cod contains 18% protein, which rises to almost 80% when dried.
Cod has always been a good quality and fairly inexpensive fish that is available throughout the year, but like other species, it may be overfished. It’s a mild buttery tasting fish that is adaptable to virtually all methods of cooking ~ but I draw the line at drying it!
Drying cod at Å, Moskenesoy, the southernmost tip of the main Lofoten Archipelago in Norway,
known for its dramatic scenery, with peaks like the Svolværgeita pinnacle jutting up into the sky,
with the Himmeltindan Mountain nearby.
Forget about the frozen fish sticks in the grocer's freezer section, and opt for these nuggets, they’re so much better, and your whole family, kids and adults both will enjoy them!
Make a crisp savory coating of Panko bread crumbs, salt and pepper, and paprika, mixing garlic in for a little kick.
I especially like them made the healthy easy way in my Power Air Fryer, but the oven works well also, for cutting calories without sacrificing flavor.
This is a speedy easy weeknight dinner that you can feel good about eating.
Crispy crunchy goodness with a dollop of tartar sauce!
Cod Fish Bites
1 pound cod
2 large eggs
3 tablespoons milk
1 cup panko bread crumbs
1 cup flour
½ teaspoon black pepper
¼ teaspoon sea salt
½ teaspoon paprika
½ teaspoon garlic powder
Slice fish into 2” pieces.
Mix the eggs and milk together in a shallow bowl.
Place panko, flour and remaining ingredients in a large plastic food storage bag and combine well.
Dip fish into egg mixture.
Place fish in bag with panko and flour and shake gently to cover fish.
Place fish in fry basket and into Power Air Fryer.
Cook for 12 minutes at 350° setting, flipping once.
Or, place fish on baking sheet coated with cooking spray and bake at 400° for 10-15 minutes, until fish flakes easily and panko is golden brown.
Serve with tartar sauce