4.3 from 9 votes
Panko Parmesan Crusted Cod with Bruschetta
Enjoy something delicious and satisfying with this easy-to-make recipe.
Prep Time
30 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 4
Calories: 200 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 4 cod fillets (4 oz each)
- 1/2 cup Ian's whole wheat panko bread crumbs
- 1/4 cup shredded Parmesan cheese
- 1 egg lightly beaten
- Splash of milk
- 1/2 tsp garlic powder
- 1 tsp parsley
- 1 1/2 cups cherry tomatoes halved
- 1/4 cup fresh basil chopped
- 2 cloves garlic minced
- 1/2 tbsp balsamic vinegar
- 2 tsp olive oil
- salt and pepper to taste
Instructions
- Combine cherry tomatoes, basil, garlic, balsamic vinegar and olive oil. Refrigerate for at least 30 minutes.
- Pre-heat oven to 400 degrees. Line a baking sheet with a silicone baking mat.
- Place egg in a shallow bowl or plate and add a splash of milk. In another shallow bowl or plate, combine panko bread crumbs, Parmesan cheese, garlic powder and parsley.
- Dredge cod fillets in egg, then the panko mix until well coated. Place on baking sheet.
- Bake at 400 degrees for 12-14 minutes or until cooked through and fish flakes easily. Then broil for a few minutes to brown the bread crumbs, watching carefully so it doesn't burn.
- Serve fish with bruschetta and broccolini.
Cup of Yum
Nutrition Information
Calories
200kcal
(10%)
Carbohydrates
13g
(4%)
Protein
23g
(46%)
Fat
6g
(9%)
Cholesterol
98mg
(33%)
Sodium
205mg
(9%)
Fiber
3g
(12%)
Sugar
1g
(2%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 200
% Daily Value*
| Calories | 200kcal | 10% |
| Carbohydrates | 13g | 4% |
| Protein | 23g | 46% |
| Fat | 6g | 9% |
| Cholesterol | 98mg | 33% |
| Sodium | 205mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.