FISH HOUSE PANKO COD FILLETS
I merged a couple of recipes for making this single serving of cod for my husband. It is SUPER easy to prepare and so light, savoury and crunchy! If you are trying to be healthier this is a terrific replacement for battered fish!
Provided by ms.susan
Categories High Protein
Time 30m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Lay out the flour, beaten egg and Panko bread crumbs on three (3) separate plates, or shallow pans.
- Mix the onion, black pepper and parsley into the panko. Blend well.
- Dip the seasoned fish in the flour, then egg and then press the fish into the seasoned Panko bread crumbs, coating the fish evenly on all sides.
- Grease or line a baking pan with parchment paper.
- Place the fish carefully in the baking pan.
- spray the top with Pam or oil.
- Bake at 350 for 15 to 20 minutes.
Nutrition Facts : Calories 599.8, Fat 9.6, SaturatedFat 2.6, Cholesterol 283.5, Sodium 593.8, Carbohydrate 66.7, Fiber 4.3, Sugar 3.8, Protein 57.7
PANKO ENCRUSTED COD
A lighter version of fried fish because its baked. The panko gives a light crust, but it still gets nice and crispy. Serve this with potato wedges that you lightly spray with olive oil, season and bake and you have a healthier, no fried version of fish and chips. Try this with the best, easiest tartar sauce ever recipe #170190!
Provided by icancook66
Categories High Protein
Time 35m
Yield 5-6 serving(s)
Number Of Ingredients 8
Steps:
- Heat over to 450 degrees.
- Spray large cookie sheet with cooking spray.
- Beat egg and egg white into bowl.
- Place panko in bowl with seasonings.
- Dip fish into egg, then into panko, pressing panko into fish.
- Place fish on cookie sheet, after all fish is coated, spray fish with cooking spray.
- Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.
HOW TO MAKE PANKO BREADED FISH
How to Make Panko Breaded Fish. Coating fish with breadcrumbs is a great way to add flavor and texture to mild fish. Use your favorite fish fillets or fish steaks and coat them with simply seasoned panko breadcrumbs. Decide if you'd like...
Provided by wikiHow
Categories Fish and Seafood
Number Of Ingredients 8
Steps:
- Preheat the oven and prepare a baking sheet. Turn the oven on to 425 °F (218 °C). Get out a baking sheet and lay a piece of parchment paper on it. Spray the parchment paper with nonstick cooking spray and set it aside.
- Combine the seasoned panko mixture. Set a shallow bowl or plate on your work surface and measure ½ cup (30 g) of panko breadcrumbs into it. Add ½ teaspoon (1 g) of lemon zest, and ¼ teaspoon (1.5 g) of salt. Use your fingers to stir the mixture until the seasonings are combined with the panko. Set the mixture aside.
- Season the fish and dip them in beaten egg. Get out another shallow plate or bowl and crack 1 egg into it. Beat the egg with a fork. Sprinkle 2 fish fillets with salt and pepper according to your taste and dip the fish in the beaten egg. You can use your favorite fish for this recipe. Try salmon, cod, halibut, mahi mahi, or rockfish.
- Roll the fish in the seasoned panko mixture. Lift the fish fillets out of the egg and let the excess egg drip off. Lay the fish in the seasoned panko and roll the fillets gently. The panko should stick to the sides of the fish.
- Bake the panko crusted fish for 14 to 16 minutes. Lay the fish in a single layer on the prepared baking sheet. Put the fish in the preheated oven and bake the fillets for 14 to 16 minutes. The fish should flake easily when you run a fork across the top.
- Serve the panko crusted fish. Remove the fish from the oven and sprinkle a little fresh parsley over the top. Consider serving the fish with steamed vegetables and rice. Garnish the fish with slices or wedges of fresh lemon on the side. While you can store the cooked fish in the refrigerator for 3 to 4 days, it will become soggy as it's stored.
MEDITERRANEAN-STYLE COD FISH FILLET
Make and share this Mediterranean-style Cod Fish Fillet recipe from Food.com.
Provided by KitchenManiac
Categories Very Low Carbs
Time 25m
Yield 2 serving(s)
Number Of Ingredients 14
Steps:
- Wash the codfish fillet and pat dry with kitchen towels.
- Toss the fillet with the thyme leaves, salt and pepper.
- Sprinkle the flour over the fillet.
- Heat the olive oil in a pan and very quickly pan-fry the fillet.
- Dish out.
- Remove half of the cooking oil and add the chopped garlic, capers, basil and cherry tomatoes.
- Add the fish stock all at once (this will produce a stream of light smoke and this method is called deglazing) and allow to simmer to half the quantity.
- Add the tomato puree and mix well before adding the black olives.
- Sprinkle in the chopped parsley.
- Arrange the fish fillet on a platter and spoon the sauce over it.
- Serve with sauteed potatoes and seasonal vegetables.
Nutrition Facts : Calories 409, Fat 12.6, SaturatedFat 1.9, Cholesterol 129.2, Sodium 312.4, Carbohydrate 16, Fiber 4.1, Sugar 5.7, Protein 57.5
PARMESAN-CRUSTED COD FILLETS
Cod fillets are one of our favorites; covered with Panko crumbs and baked gives them a crunch topping and tender, flaky fish inside. I serve this with the julienned carrots and also with spinach I've lightly sauteed in a little bit of olive oil over medium-low heat and cooked for about 2 minutes.
Provided by TasteTester
Categories Healthy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 450 degrees.
- Peel the carrots and julienne enough to make 3 cups; cover and set aside.
- Lightly coat a baking sheet with nonstick cooking spray. Rinse and pat dry fish and place on baking sheet. Season with salt and pepper.
- In small bowl stir together Panko crumbs and cheese; sprinkle and lightly press onto fish. Bake, uncovered, 4-6 minutes for each 1/2-inch thickness of fish, until crumbs are golden and fish flakes easily when tested with a fork.
- Meanwhile, in a large skillet, bring 1/2 cup water to boiling; add carrots. Reduce heat and cook, covered, for 5 minutes. Uncover; cook 2 minutes more. Add butter and ginger; toss. Serve fish and carrots with greens.
Nutrition Facts : Calories 245.8, Fat 6.2, SaturatedFat 3.2, Cholesterol 86.5, Sodium 303.4, Carbohydrate 12.5, Fiber 3.3, Sugar 5.5, Protein 34.1
SPICED COD FILLET ON THE GRILL
Cod is a delicious fish, with a mild flavour and white firm flesh. After buying cod, (and most fish in general), always rinse off the fish with cool water when you get home and pat dry and then rewrap. Store it in the coldest part of the fridge and for no more then 2 days.
Provided by Nurbel
Categories One Dish Meal
Time 16m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Dust cod with cumin, salt, pepper and cayenne.
- Spread mustard over fish.
- If grilling use the butter to baste, this of course means you'll need to melt the butter.
- Grill for about 3 minutes per side.
- You could alternatively broil for 3-4 minutes per side in the oven.
- In this case, place the fish on a broiling pan and dot each fillet with butter before putting it in the oven (on broil).
- Either way the fish flesh will be white, firm and flake easily with a fork when done.
- Serve with lemon wedges.
BAKED PANKO-CRUSTED FISH FILLETS
Steps:
- Gather the ingredients. Heat the oven to 425 F.
- Line a rimmed baking sheet with aluminum foil or parchment paper and then spray it with nonstick cooking spray.
- Cut the fish fillets into 6-ounce portions.
- Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.
- In a wide bowl, combine the panko breadcrumbs and parsley.
- Put the flour in another wide, shallow bowl.
- In a third bowl, whisk the eggs or egg substitute with the Cajun seasoning and mayonnaise.
- Dip the fish fillets in the plain flour, coating each piece thoroughly.
- Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help the crumbs adhere to the fish. Repeat with the remaining fish.
- Arrange the crumb-coated fish on the prepared baking sheet.
- Bake for about 16 to 20 minutes, or until the fish flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets. Serve the baked fish fillets with the lemon wedges and tartar sauce or rémoulade sauce.
Nutrition Facts : Calories 406 kcal, Carbohydrate 26 g, Cholesterol 256 mg, Fiber 2 g, Protein 48 g, SaturatedFat 2 g, Sodium 899 mg, Sugar 2 g, Fat 11 g, ServingSize 4 servings, UnsaturatedFat 0 g
PAN-FRIED COD WITH SLAW
Provided by Food Network Kitchen
Categories main-dish
Time 33m
Yield 4 servings
Number Of Ingredients 18
Steps:
- Prepare the slaw: Whisk the mayonnaise, vinegar, mustard, sugar, caraway seeds, 1 1/2 teaspoons salt, and pepper to taste in a large bowl. Toss in the cabbage, carrot, apple and scallions; cover and refrigerate.
- Prepare the fish: Whisk the egg and milk in a medium bowl; add the cod and set aside to soak. Mix the flour, cracker meal, cayenne pepper and a pinch of salt on a plate.
- Heat 1 inch of oil in a heavy-bottomed skillet over medium-high heat. Remove the fish from the milk mixture and dredge in the flour mixture, turning to coat. Fry in the hot oil until golden, 2 to 4 minutes per side. Transfer to a paper-towel-lined plate to drain; season with salt and pepper. Serve with the slaw and extra mustard.
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- In a small bowl, combine the panko breadcrumbs, lemon juice (reserve about 2 teaspoons), parsley, melted butter, garlic powder, and paprika.
- Use paper towels to pat the cod fillets dry. Drizzle the remaining 2 teaspoons of lemon juice over the fillets, then sprinkle with salt and pepper.
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- Preheat the air fryer to 390 degrees. Get three shallow bowls and fill the first with the flour + Old Bay seasoning, the second with eggs (give them a quick whisk), and the third with panko breadcrumbs.
- Dip a fillet in the flour, coating all sides, then shake off any excess. Dip in the eggs, shaking off excess, then dip in the panko, coating all sides. For extra crispiness repeat each step, dipping back in the flour, eggs, and panko a final time. Repeat with remaining fillets.
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- Make the lemon aioli by mixing all ingredients together thoroughly. Set aside for the flavors to blend.
- Place the flour, 1/2 teaspoon salt, and 1/4 teaspoon black pepper in a pie pan or shallow dish, and stir to combine. Place the egg in another pie pan or shallow dish and beat together with the water. Place the panko breadcrumbs in a third dish.
- Dip each cod fillet first in flour, then in egg mixture, then in panko breadcrumbs, pressing to make sure the breadcrumbs stick to the surface of the fish.
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