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
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