Panko-Crusted Cod with Tomato-Basil Relish

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)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 10 Minutes
Total: 20 Minutes

Nutritional Information

Amount per serving
  • Calories: 255
  • Fat: 8.5g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 4.6g
  • Polyunsaturated fat: 2.4g
  • Protein: 33.7g
  • Carbohydrate: 9.2g
  • Fiber: 1.2g
  • Cholesterol: 73mg
  • Iron: 0.8mg
  • Sodium: 383mg
  • Calcium: 43mg

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
  • Creamy Tomato Soup
  • Soba Noodle Salad

Preparation

  1. 1. Preheat oven to 450°.
  2. 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. 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.

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