Panko Encrusted Cod
35 mins (prep 20, cooking 15)
8 ingredients
5-6 servings
A lighter version of fried fish because its baked. The panko gives a light crust, but it still gets nice and crispy. Serve this with potato wedges that you lightly spray with olive oil, season and bake and you have a healthier, no fried version of fish and chips. Try this with the best, easiest tartar sauce ever Tartar Sauce That Makes You Scream... Oh Yes!!

Categories:  <-60-mins , low-sat.-fat , fish , high-in... , low-carb , low-sodium , low-in... , time-to-make , low-fat , low-calorie , high-protein , main-dish , seafood , healthy ,
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Serving Size (277.04 g)
Servings 5
Amount per Serving
Calories 400.7 Calories from Fat 38.16
% Daily Value *
Total Fat 4.24g 32.62%
Saturated Fat 0.9g 22.51%
Trans Fat 0.03g %
Cholesterol 78.02mg 130.03%
Sodium 795.41mg 165.71%
Total Carbohydrate 46.7g 77.83%
Dietary Fiber 2.62 g 52.46%
Sugars 4.81 g %
Protein 41.01g 410.12%
Vitamin A 74.2IU% Vitamin C 1.87mg%
Calcium 276.71mg% Iron 4.11mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4