Monday, June 3, 2013

Panko Crusted Cod with Tomato Basil Relish

Another quick and easy recipe that is full of fresh flavor. The serving size is generous, too. 

serves 4 ( 6 points +)

  • 2 egg whites, lightly beaten
  • 1/2 c. Panko Japanese bread crumbs
  • 4 ( 6 oz) cod filets
  • salt and pepper
  • 2 T. canola oil
  • 1 c. grape tomatoes, quartered
  • 1/2 c. sliced red onion
  • 2 T. sliced fresh basil leaves
  • 2 T. fresh lemon juice

Preheat oven to 450. 

Place egg whites in a shallow dish. Place panko in another shallow dish. Season with salt and pepper.
Heat oil in a large oven-proof skillet. Dip fish in egg whites and then coat in panko mixture. Add fish to pan; cook 3-4 minutes or until browned and crispy. Turn fish over; place pan in oven. Bake for 7 minutes or until fish flakes easily with a fork.

Combine tomatoes with remaining ingredients. Season with salt and pepper to taste. Serve tomato relish over fish.

from "Cooking Light"

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