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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 184.5
  • Total Fat: 1.7 g
  • Cholesterol: 89.1 mg
  • Sodium: 622.0 mg
  • Total Carbs: 11.7 g
  • Dietary Fiber: 0.5 g
  • Protein: 28.5 g

View full nutritional breakdown of Panko Crusted Cod ~ Suzy's calories by ingredient
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Panko Crusted Cod ~ Suzy's

Submitted by: PRETTY_FLUFFY

Introduction

My oven fried cod recipe. You can substitute any fish you like for the cod. My oven fried cod recipe. You can substitute any fish you like for the cod.
Number of Servings: 4

Ingredients

    * 1-lb cod fillets
    * 1-cup Panko crumbs
    * 1-tbsp Old Bay
    * 1/2-cup flour
    * 1-large egg
    * 1/4-cup nonfat milk


    ~*~Ingredients are calculated using only the amount of ingredients actually used in the recipe...for example, you will have half of the flour and panko and egg wash leftover when done so I calculated accordingly~*~

Directions

(1) Pre-heat oven to 375-degrees.
(2) Mix together in one bowl the panko and old bay. In a separate bowl mix together the egg and milk for an egg wash. Add flour to another bowl.
(3) Dip fish first in the egg wash, then in the flour, back in the egg wash and then finally into the panko mixture to coat evenly.
(4) Place each fillet on a cooking sheet that has been sprayed with cooking spray.
(5) Bake for 10-minutes, flip the fillets over and bake an additional 10-minutes or until the cod flakes easily with a fork and it is nice and crispy.


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YIELDS: Four 4-oz servings

Number of Servings: 4

Recipe submitted by SparkPeople user PRETTY_FLUFFY.






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Member Ratings For This Recipe

  • This was "Fabulous”!!!. I did add a little lemon pepper seasoning along with the Old Bay and served it with steamed rice, sautéed fresh green beans and sweet baby kernel corn. As a condiment, I served a homemade tartar sauce and lemon wedges. The key is the dipping process. "WOW, Thank You ... (*.*) - 2/17/13

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  • it was delicious. Would definitely make it again. Even passed this recipe onto others. - 4/6/11

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