Dinner
Baked Cod with Crispy Garlic Herb Panko
4 servings
μερίδες5 minutes
χρόνος ενεργούς προετοιμασίας20 minutes
συνολικός χρόνοςΥλικά
5 tablespoons salted butter, divided
4 (6 ounce) cod fillets
1 lemon, cut in wedges
Kosher salt
Pepper
3 garlic cloves, minced
½ cup plain panko
3 tablespoons chopped fresh parsley
Οδηγίες
Preheat oven to 425 degrees F.
Coat a 9 x 13 inch baking pan with 1 tablespoon of butter. Place the cod in the dish and season with lemon juice, salt, and pepper.
In a small sauté pan over medium low heat, melt the remaining 4 tablespoons of butter. When the butter has melted and just begins to foam, turn off the heat and add the garlic. Let garlic infuse the butter for a minute or so.
Add the panko and lightly toss until all the butter has been absorbed. Stir in the chopped parsley and season to taste with salt and pepper.
Evenly divide the panko mixture on top of each cod fillet. Press down lightly.
Bake for 12 to 15 minutes or until panko crumbs are golden brown and fish is just cooked through. Using a digital thermometer, the internal temperature of the fish should be 145 degrees F.
Remove the fish from the oven and serve with lemon wedges.
Διατροφή
Μέγεθος Μερίδας
1 piece of fish
Θερμίδες
269
Συνολικά Λιπαρά
15.4 g
Κορεσμένα Λιπαρά
9.3 g
Ακόρεστα Λιπαρά
0 g
Τρανς Λιπαρά
0 g
Χοληστερόλη
92 mg
Νάτριο
504 mg
Συνολικοί Υδατάνθρακες
5.6 g
Διαιτητικές Ίνες
0.9 g
Συνολικά Σάκχαρα
0.7 g
Πρωτεΐνη
27 g
4 servings
μερίδες5 minutes
χρόνος ενεργούς προετοιμασίας20 minutes
συνολικός χρόνος