Easy Oven Baked Panko Crusted Cod
If you are looking for an easy oven baked cod, you really need to try this Panko crusted cod recipe. It is super easy to make and is sure to become part of your dinner rotation. The American heart association recommends eating fish at least twice a week and this Panko crusted cod deserves a place at the table. Cod is a great source of heart healthy Omega-3 fatty acids and very low in calories. A three ounce portion of cod is about 90 calories, which makes this a great fish for those watching their weight. Obviously the panko breadcrumbs add some serious calories to the dish, but a light dusting should keep it reasonable and the crunch they give is lovely. Cod also provides about 15 grams of protein per 3 ounce serving. Which attests to this fish’s satiating ability to fill you up. Cod is rich in vitamin B12, iodine selenium and phosphorus. Just two servings of mega-3 rich fish may reduce your triglyceride levels. As with all fish types, stick with wild caught, as farm raised fish raises some concerns. It is important to note: Many people are concerned with the mercury content of the various species of fish. Cod falls on the lower end of the spectrum and is perfectly safe to eat in moderation.
Oven Baked Cod Preparation
For me, Cod fish has a particularly fishy aroma and I do not want to smell that while I am eating. To minimize or remove this I wash the fish in a bath of salted water, then a quick rinse in lemon water. You need to do the lemon rinse very quickly as the acid in the lemon will start to erode the fish’s flesh. Cod has a way of soaking up liquids so after the bath I swaddle in a couple sheets of paper towels and dry it out. This lets the fish get a nice crispy crunchy finish when baked. I try to avoid fried foods as much as possible, so was looking for a tasty way to cook this cod in the oven. Voila! Hello panko. Just as I was ready to eat, I applied a fresh squeeze of lemon juice. This drove the flavor profile through the roof. But do not add the lemon before you are ready to eat as this will turn the nice crunchy exterior to mush. Serve with a nice salad or a bed of pasta to complete the meal.