• Crunchy Panko-Crusted Cod

    6 minutes
    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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    • 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


    • Set up three separate stations for the ingredients needed to make your breadcrumbs: flour, beaten egg and Panko breadcrumbs.

    • Heat the olive oil in a large frying pan over high heat. Be careful not to burn it. This should only take a few minutes.

    • Season the fish fillets with salt and pepper. Then, dip them in an egg wash before rolling them in flour. Next, press the breaded fish sticks into panko breadcrumbs.

    • Carefully place the fish into a hot pan. Reduce the heat to medium level and let it sizzle, without burning.

    • The key to cooking fish is to make sure you’ve cooked it on both sides before turning the heat down to low. This will ensure that it doesn’t end up overcooked and dry.

    • To avoid overcooking or undercooking your fish, you should reduce the heat so it can cook evenly and not burn. Fish is done cooking when it’s browned on both sides.

    • Serving Suggestions: Serve it immediately after removing it from the hot oil.
      Complement this dish with sweet and delicious baby carrots and hearty asparagus.