Panko-Crusted Cod with Tomato-Basil Relish

Panko-Crusted Cod with Tomato-Basil Relish Recipe
Photo: Brian Woodcock; Styling: Mary Clayton Carl
Serve with Creamy Tomato Soup and Soba Noodle Salad. Look for U.S.-caught Alaska cod, gray cod, or true cod.

Yield:

Serves 4 (serving size: 1 fillet and about 1/3 cup relish)

Recipe from

Recipe Time

Hands-on: 10 Minutes
Total: 20 Minutes

Nutritional Information

Calories 255
Fat 8.5 g
Satfat 0.8 g
Monofat 4.6 g
Polyfat 2.4 g
Protein 33.7 g
Carbohydrate 9.2 g
Fiber 1.2 g
Cholesterol 73 mg
Iron 0.8 mg
Sodium 383 mg
Calcium 43 mg

Ingredients

2 large egg whites, lightly beaten
1/2 cup panko (Japanese breadcrumbs)
4 (6-ounce) cod fillets
1/2 teaspoon kosher salt, divided
2 tablespoons canola oil
1 cup grape tomatoes, quartered
1/2 cup vertically sliced Vidalia or other sweet onion
2 tablespoons fresh basil leaves
2 tablespoons fresh lemon juice
1/2 teaspoon freshly ground black pepper

Preparation

1. Preheat oven to 450°.

2. Place egg whites in a shallow dish; place panko in another shallow dish. Dip fish in egg whites; sprinkle fish evenly with 1/4 teaspoon salt, and dredge in panko. Heat oil in a large ovenproof skillet over medium-high heat; swirl to coat. Add fish to pan; cook 3 minutes or until browned and very crispy. Turn fish over; place pan in oven. Bake fish at 450° for 7 minutes or until desired degree of doneness.

3. Combine remaining 1/4 teaspoon salt, tomatoes, and remaining ingredients in a bowl. Serve with fish.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Tiffany Vickers Davis,

April 2013
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