Panko-Crusted Cod

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Panko, oregon Japanese-style breading, goes a agelong mode successful low-fat recipes that re-create the crunch of fried, breaded fish. Here, citrus zest and parsley boost the panko punch. Instead of dipping the food archetypal successful ovum and flour, slathering mustard connected each fillet provides capable sticking powerfulness to support the food coated and moist inside.

The fillets are baked and past tally nether the broiler for a last crisping.

To bring adjacent much spirit to the dish, the finished fillets are served connected a sheet moistened with citrus juice. With the foodstuff beneath the fish, their coating stays crisp.

If you tin spend a fewer other calories, drizzle a spoon of extra-virgin olive lipid connected the plates with the citrus juice. That small spot of "good" lipid volition boost the spirit adjacent more.

Cod is the accepted food prime here, but immoderate firm, white-fleshed food would work. Serve with steamed broccoli.

From Stephanie Witt Sedgwick.

Ingredients

1 cupful panko (Japanese-style) breadcrumbs
Freshly grated zest of 1 mean citrus (about 1 1/2 teaspoons)
1 tablespoonful finely chopped flat-leaf parsley
4 4- to 6-ounce skinless cod fillets, preferably astatine slightest 1 inch heavy (may substitute immoderate firm, white-fleshed food fillets)
1/4 spoon salt, oregon to taste
3 tablespoons Dijon-style mustard, oregon much to taste
Nonstick cooking lipid spray, for coating the crumb topping
Juice of 2 ample lemons (about 4 tablespoons), for garnish

Nutritional Facts

Per serving

Calories
155
Fat
1 g
Carbohydrates
13 g
Sodium
500 mg
Cholesterol
49 mg
Protein
22 g
Fiber
1 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From Stephanie Witt Sedgwick.

Tested by Stephanie Witt Sedgwick.

Published March 12, 2026