Baked Cod with Panko
This baked cod with panko is an easy and flavorful evening meal perfect for all the family!
Servings: 2 servings
Calories: 865kcal
Ingredients
- 2 cod fillets frozen
For the panko crust
- ¼ cup panko bread crumbs
- 1.5 tablespoon olive oil
- 1 garlic clove minced or finely diced
- 1 tablespoon fresh parsley finely diced
- 1 teaspoon fresh thyme leaves finely diced
- 1 teaspoon apple cider vinegar or lemon juice
- pinch salt
- pinch black pepper
Instructions
- Preheat the oven to 200C / 390F.
- Place the frozen cod fillets in an ovenproof dish and cover with aluminium foil. Bake for 15 minutes.
- While the fish is baking, make the panko crust by combining all the ingredients and giving them a good stir. Add more olive oil or a little butter if the crust is too dry.
- Remove the fish from the oven and spoon any excess liquid out of the dish if you can. Remove the foil cover and pat on the panko crust. Return to the oven and bake for a further 15 minutes or until the cod is white throughout and can easily be flaked with a fork.
Notes
- Cover the cod fillets with foil on the first bake, so they don't dry out.
- If you can, spoon any excess liquid out of your baking dish after the fish has had the first 15 minutes of cook time.
- If the crust seems too dry you can add a little more olive oil to the mixture.
- Adjust the amount of garlic and herbs to taste preference.
- Make sure the cod is white and can easily be flaked with a fork throughout before serving.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- frozen cod , which scores 0. You may wish to see the SIGHI advice on cooking fish.
- wheat (panko), apple cider vinegar and garlic, which score 1.
- black pepper, which scores 2.
Nutrition
Calories: 865kcal | Carbohydrates: 6g | Protein: 162g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 387mg | Sodium: 543mg | Potassium: 3757mg | Fiber: 1g | Sugar: 1g | Vitamin A: 576IU | Vitamin C: 14mg | Calcium: 168mg | Iron: 4mg