Rating: 4.5 stars
19 Ratings
  • 5 star values: 15
  • 4 star values: 1
  • 3 star values: 3
  • 2 star values: 0
  • 1 star values: 0

Serve with Creamy Tomato Soup and Soba Noodle Salad. Look for U.S.-caught Alaska cod, gray cod, or true cod.

Tiffany Vickers Davis
Recipe by Cooking Light April 2013

Gallery

Credit: Brian Woodcock; Styling: Mary Clayton Carl

Recipe Summary test

hands-on:
10 mins
total:
20 mins
Yield:
Serves 4 (serving size: 1 fillet and about 1/3 cup relish)
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450°.

    Advertisement
  • 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.

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

Chef's Notes

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.

Nutrition Facts

255 calories; fat 8.5g; saturated fat 0.8g; mono fat 4.6g; poly fat 2.4g; protein 33.7g; carbohydrates 9.2g; fiber 1.2g; cholesterol 73mg; iron 0.8mg; sodium 383mg; calcium 43mg.
Advertisement