5.0 from 9 votes
Baked Panko Cod
This baked panko cod is coated in Dijon mustard and seasoned Panko breadcrumbs. Serve it with an easy, homemade tahini sauce.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 2 people
Calories: 460 kcal
Course:
Main Course
Cuisine:
American
Ingredients
Cod:
- 1 tablespoon butter
- ¼ cup panko breadcrumbs Use gluten-free certified Panko if needed
- ¼ teaspoon paprika or smoked paprika
- ¼ teaspoon dried oregano
- ⅛ teaspoon sea salt
- ⅛ teaspoon cayenne (optional, for spice)
- 1 tablespoon olive oil
- 8 ounces cod (2 fillets)
- 1 tablespoon Dijon mustard
Tahini Sauce (Optional):
- 2 tablespoons olive oil (1 oz)
- 2 tablespoons tahini (1 oz)
- 3 tablespoons apple cider vinegar (1 ½ oz)
- 1 teaspoon Dijon mustard
- 2 teaspoons cold water
Instructions
- Preheat oven to 400°F and move an oven rack to the top of the oven.Melt butter in a pan over medium heat. When the butter melts (but before it browns), add the breadcrumbs, paprika, oregano, cayenne (if using), and salt.Stir and cook until toasted, about 2 minutes.Remove from heat and set aside.
- Brush an oven-safe pan (or sheet pan) with olive oil. Place cod on the pan.Smear one tablespoon of mustard on the fish.
- Top the mustard with breadcrumbs. Use your fingers to press the breadcrumbs onto the fish evenly.
- Place the fish in the oven on the top rack. Bake fish for eight minutes per one-inch thickness.Turn on the oven broiler and broil fish for 2 minutes, until the Panko is golden. If your oven doesn't have a broiler, simply cook the fish for about two more minutes at 400°F.
- While the fish cooks, whisk together all the tahini sauce ingredients. (I like to put the sauce in a small mason jar and shake it.)Serve the cod while it's still hot along with the tahini sauce. Refrigerate any leftover sauce and use within 4 days.
Cup of Yum
Nutrition Information
Calories
460kcal
(23%)
Carbohydrates
10g
(3%)
Protein
24g
(48%)
Fat
36g
(55%)
Saturated Fat
8g
(40%)
Trans Fat
1g
Cholesterol
64mg
(21%)
Sodium
432mg
(18%)
Potassium
595mg
(17%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
417IU
(8%)
Vitamin C
2mg
(2%)
Calcium
67mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 460
% Daily Value*
| Calories | 460kcal | 23% |
| Carbohydrates | 10g | 3% |
| Protein | 24g | 48% |
| Fat | 36g | 55% |
| Saturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 64mg | 21% |
| Sodium | 432mg | 18% |
| Potassium | 595mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 417IU | 8% |
| Vitamin C | 2mg | 2% |
| Calcium | 67mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.