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Low Fat Panko Cod Recipe

Looking for an easy Low Fat Panko Cod recipe? Learn how to make Low Fat Panko Cod using healthy ingredients.


Submitted by eacollins24

Makes 4 servings



Panko crumbs have a light and flaky texture, and make a nice change to traditional, heavier breadcrumbs. Enjoy this panko crusted cod with oven fried russet potatoes or sweet potatoes and peas. Cook Time: 14 minutes

Recipe Ingredients for Low Fat Panko Cod

1 cup panko
1 tbsp lemon zest
2 tbsp finely chopped fresh parsley
20 ounces cod
4 tbsp Dijonnaise (fat free mayo and mustard blend)
1 Cooking spray

Recipe Directions for Low Fat Panko Cod

  1. Preheat oven to 400 degrees. Coat a shallow rimmed baking tray with nonstick cooking spray or line with parchment.

  2. Combine panko crumbs, lemon zest and parsley in a shallow bowl.

  3. Spread 1 tbsp Dijonnaise on top of each cod fillet.

  4. Press fish (Dijonnaise-side down) into panko mixture, then place it skin side down on to baking tray.

  5. Bake for 12 minutes, or until fish flakes easily with a fork.

  6. For a crispier topping, bake for 10 minutes, then place under broiler for 1-2 minutes.

  7. Serve with lemon wedges.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 189.1g
Amount Per Serving
Calories
273
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
78mg
26%
Sodium
519mg
22%
Potassium
414mg
12%
Total Carbohydrates
22.9g
8%
Dietary Fiber
1.4g
6%
Sugars
1.8g
Protein
36.1g
Vitamin A 5% Vitamin C 10%
Calcium 7% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • Low in sugar
  • Very high in selenium
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