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How do I Make Baked Cod With Panko?

by
author image Krista Sheehan
Krista Sheehan is a registered nurse and professional writer. She works in a neonatal intensive care unit (NICU) and her previous nursing experience includes geriatrics, pulmonary disorders and home health care. Her professional writing works focus mainly on the subjects of physical health, fitness, nutrition and positive lifestyle changes.
How do I Make Baked Cod With Panko?
How do I Make Baked Cod With Panko? Photo Credit Alan Bartlett/Demand Media

At just around 89 calories per 3-ounce fillet, cooked Atlantic cod is a nutrient-dense food that can easily be incorporated into a healthy diet. The 3-ounce serving is high in protein, calcium, potassium and vitamin B-6, yet low in sodium, fat and carbohydrates. While deep frying that cod fillet may make for a tasty fish sandwich, it turns your healthy fish into a waistline wrecker. Bake it with a panko breading for a crisp crunch without all the fat and calories.

Step 1

Preheat the oven to 375 degrees Fahrenheit.

Step 2

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Line the bottom of a shallow baking dish with aluminum foil. The foil will prevent the cod from sticking to the pan while in the oven.

Step 3

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Pour your panko breadcrumbs into a shallow bowl or dish. Allow at least 1/4 cup of panko per cod fillet. Add any additional seasonings you might desire, such as parsley, paprika or garlic.

Step 4

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Crack three egg whites into a bowl and stir gently with a fork. The egg whites will help the panko breadcrumbs stick to the fish fillet. If you prefer not to use egg whites, you might also use mustard, low-fat milk or olive oil.

Step 5

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Sprinkle a bit of salt and ground pepper on top of each cod fillet. Feel free to omit the salt if you are trying to eliminate sodium from your diet. Black pepper, however, is a relatively healthy way to add a bit of extra flavor to the dish.

Step 6

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Dip a cod fillet in the egg mixture, evenly coating both sides of the fillet. Once coated, immediately place the fillet into the panko breadcrumbs. Use your fingers to gently press the fish into the panko, helping the breading adhere to the fish. Be sure to coat both sides of the fillet with the panko.

Step 7

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Arrange the breaded cod fillets on the aluminum foil-covered baking dish with the skin side down. Allow at least 1 to 2 inches between fillets, if possible.

Step 8

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Bake for 12 to 15 minutes in the oven, or until the fish flakes easily with a fork. Remove from the oven and set aside while you preheat the broiler.

Step 9

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Broil the cod fillets under direct heat for 1 to 2 minutes. Although this step is not absolutely necessary, it will help the breadcrumbs crisp up.

Step 10

How do I Make Baked Cod With Panko?
Photo Credit Alan Bartlett/Demand Media

Remove to a serving dish. Squirt some lemon juice across the top of each breaded cod fillet before serving, or onto the plates if you want to ensure the crispiest fish possible but still get some added zing from the lemon.

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