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
- 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.
- 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.
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.