Baked Panko-Crusted Cod
This oven Baked Panko-Crusted Cod recipe can be prepared in less than 30 minutes, but tastes like a dish you would get at a restaurant! It is sure to become a family favorite fish recipe!
Servings: 2 Servings
Calories: 207kcal
Ingredients
- .75 pound wild-caught cod filets 2) 5-6 ounce filets
- 1 tablespoon butter substitute ghee or coconut oil for dairy-free
- 1 tablespoon Dijon mustard regular or country-style
- 1 tablespoon lemon juice
- .13 teaspoon cayenne pepper 1/8th teaspoon or more to taste
- .33 cup panko breadcrumbs
- 1 tablespoon grated Parmesan cheese substitute nutritional yeast flakes for dairy-free
Instructions
- Preheat oven to 375 degrees. Place a sheet of parchment paper on a baking sheet and set aside.
- Mix the mustard, lemon juice, butter, cayenne, and half of the parsley together in a shallow bowl.
- Combine the panko crumbs, remaining parsley and Parmesan in a second shallow bowl.
- Pat the cod filets dry with paper towels. Coat the fish filets in the mustard mixture, then coat evenly with the panko mixture.
- Place the filets on the prepared baking sheet and bake for 18 to 20 minutes, until golden and fish flakes easily with a fork.
- Serve on a bed of leafy greens, rice pilaf, or steamed broccoli.
Nutrition
Calories: 207kcal | Carbohydrates: 1g | Protein: 32g | Fat: 8g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 90mg | Sodium: 265mg | Potassium: 725mg | Fiber: 1g | Sugar: 1g | Vitamin A: 270IU | Vitamin C: 5mg | Calcium: 61mg | Iron: 1mg