Baked cod with panko recipe

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

4 pieces center-cut cod fillets (6-7 oz per piece)

Sprinkle coarse sea salt

Sprinkle ground black pepper

2 tbsp olive oil

½ cup gluten-free panko (about 2 tbsp per fillet)

1 tsp coarse sea salt

½ tsp garlic powder

¼ tsp ground black pepper

2-3 tbsp finely chopped fresh herbs (chives, dills, or parsley, or a combination)

Quarter one whole lemon juice (plus more lemon slices and wedges for serving)

3-4 tbsp (ghee) butter (room temperature)

步驟

Preheat the oven to 400ºF/204ºC.

Place

Line a large sheet pan with parchment. Pat dry the fillets and place them on the sheet pan with some space between them.

Bake

Lightly season each fillet with salt and pepper, and grease each fillet with ½ tbsp olive oil on both sides. Olive oil adds moisture and good fat to the lean fillets and it helps the fish stay moist. Send to the oven to bake for 10 minutes on the middle rack.

Chop

In the meantime, make the panko toppings. In a small bowl, combine the ingredients with panko breadcrumbs, salt, garlic powder, pepper, fresh herbs, and lemon juice. Stir well.

Season

As soon as the fish is out of the oven, dot a little less than 1 tbsp butter on top of each fillet and quickly use a back of the spoon to smear it over. Quickly add about 2 tbsp panko mixture on top of each fillet and use your hands to gently press it in. Some crumbles might fall off and that’s totally okay.

Bake

Scoop a few spoonfuls of the melted butter from the sheet pan and drizzle them over the panko breadcrumbs. Send the sheet back to the oven to bake for an additional 10 minutes. The fish is done when you can flake it easily with a fork and the internal temperature reaches 145ºF/63ºC.

Serve

To serve, slice a few lemon to half rounds and place them around the fish fillets. And reserve a few extra lemon wedges on the side to pass around the table. Serve immediately while the fish is still warm.

營養

• 卡路里: 382 kcal
• 總脂肪: 21 g
• 飽和脂肪: 9 g
• 不飽和脂肪: 11 g
• 膽固醇: 109 mg
• 鈉: 755 mg
• 總碳水化合物: 16 g
• 膳食纖維: 1 g
• 總糖: 1 g
• 蛋白質: 31 g