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    • Crunchy Panko-Crusted Cod

    Mark Sharron
    Easy
    6 minutes
    4
    Amount Per Serving: Calories 212.2; Calories from Fat 25g; Total Fat 2.8g; Cholesterol 115.2mg; Sodium 206.4mg; Total Carbohydrate 8.5g; Dietary Fiber 0.6g; Sugars 0.8g; Protein 35.8g
    Cod's mild flavour and flaky texture make it perfect for protein. This is a versatile fish, which means it's available all year. This makes it easy to cook any way you want. We topped our fish with Panko, a Japanese breadcrumb. They are generally coarser than regular breadcrumbs. This type of crumb is a great option for fried fish.
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    Ingredients

    • 1/4 cup all-purpose flour
    • 1 egg, beaten
    • 3/4 cup Panko bread crumbs
    • 1/2 cup Olive oil
    • 1 pound Cod fillets
    • 1 teaspoon salt
    • 1 teaspoon pepper

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.
    • Heat a large skillet over medium-high heat and add the fish cakes.
    • Serving Suggestions: Serve it immediately after removing it from the hot oil. Complement this dish with sweet and delicious baby carrots and hearty asparagus.