CRISPY SKILLET-BAKED COD

CRISPY SKILLET-BAKED COD CRISPY SKILLET-BAKED COD

@ Whole Foods Market Recipes

Ingredients:
3/4 cup panko bread crumbs
2 tablespoons finely chopped fresh parsley
1 tablespoon extra-virgin olive oil, plus more for prepping the skillet
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
2 packages frozen cod, thawed and patted dry, or 4 (6-ounce) pieces fresh cod fillet

Method:

  1. Preheat the oven to 425°F. Place panko in a large, heavy, ovenproof skillet and bake, stirring once or twice, until lightly browned, about 5 minutes. Transfer crumbs to a bowl. Add parsley, oil, salt and pepper, and toss to combine.
  2. Brush the skillet with oil. Press the crumb mixture over both sides of cod pieces and arrange in the skillet. Press any remaining mixture over top of cod. Bake until fish flakes easily when pierced with a fork, about 12 minutes.

Nutritional Info:
Per Serving: 130 calories (35 from fat), 4g total fat, 0g saturated fat, 20mg cholesterol, 360mg sodium, 12g carbohydrates, (0 g dietary fiber, 0g sugar), 12g protein.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s