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+ servings

Baked Cod with Panko

Soft, delicate white fish with a crispy panko topping makes a light yet satisfying dinner for busy weeknights.

Ingredients

  • 4 (4-6oz) cod filets
  • 1 cup Panko breadcrumbs
  • 1 large egg white
  • 2 tablespoons Dijon mustard
  • ¼ teaspoon coarse kosher salt
  • ½ teaspoon lemon pepper
  • ¼ teaspoon fresh chopped parsley
  • Olive oil spray

Instructions

  • Preheat oven to 450°F. Line a baking sheet with a foil, or parchment paper, and lightly spray olive oil.
  • Mix egg white and Dijon mustard with a fork.
  • Place Panko, lemon pepper and salt in a large plastic bag, or a large plate, and mix everything together.
  • Dredge cod in the prepared egg white mixture, shake the excess off and then place it into the bag with panko. Lightly press the panko onto the fish and place the breaded fish on the prepared baking sheet.
  • Bake for 15 minutes, or until the fish is golden brown and internal temperature reads 145°F.
  • Serve immediately with side of tartar sauce and lemon wedges.

Nutrition Information

Calories: 162kcal, Carbohydrates: 11g, Protein: 23g, Fat: 2g, Saturated Fat: 1g, Cholesterol: 49mg, Sodium: 414mg, Potassium: 524mg, Fiber: 1g, Sugar: 1g, Vitamin A: 53IU, Vitamin C: 1mg, Calcium: 52mg, Iron: 1mg
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