When making an attempt to get more protein into my food plan, I instantly start excited about eating more fish. Fish is practically a superfood. Not solely is it high in protein and low in energy, however medical studies have steered that eating fish may help forestall heart illness, Alzheimer’s, melancholy, and even pimples. This panko crusted cod recipe is a good way to get extra fish into your weight loss plan. Delicate-tasting, meaty cod fillets with a crispy crumb crust are successful with virtually everybody, even people who don’t love seafood. Add a vibrant, citrusy lemon aioli, and also you’ve obtained a family favorite recipe you’ll return to repeatedly.
This recipe calls for panko cod fillets to be fried in oil, which does add fat and calories to the dish. Choose a heart-healthy oil like corn oil or mild olive oil. I measured the oil used in this recipe earlier than and after frying, and I found that each serving accommodates about one tablespoon.
Begin this recipe by making the lemon aioli. Making the lemon aioli is completely easy – simply whisk all the components together to combine completely. Set the sauce aside so the flavors can blend when you prep and prepare dinner the cod fillets.
This lemon aioli recipe uses both lemon juice and lemon zest for a strong punch of lemon taste. For me, the easiest way to zest a citrus fruit is with a microplane. You may need to watch this fast video to study one of the simplest ways to zest lemons using a microplane.
An important factor to remember when zesting citrus with a microplane is to watch out to not minimize yourself, because microplane graters are sharp! One other essential tip is that you simply don’t need to press the fruit into the microplane. It’s because you solely want the outer yellow layer of the lemon peel, not the internal white layer. The white layer tastes bitter, and you don’t need that in your recipe. Another good method to zest lemons is using a field grater.
Lemon aioli is a versatile “everything sauce,” and also you’ll in all probability end up serving it with more than simply fish. I love to serve it with greens or roasted hen.
For this panko crusted cod recipe, I used frozen cod fillets from Costco. If recent cod is on the market where you reside, that’s even higher. The cod fillets I had have been between 5 and eight ounces every. A few of the bigger ones appeared to naturally come aside into two pieces. If your fish fillets are totally different sizes, attempt to prepare dinner the identical measurement items collectively, as a result of smaller pieces will are likely to prepare dinner quicker.
If your cod fillets are wet, pat them dry with paper towels. This can maintain the breading from getting too thick or soggy.
The process for making this panko crusted cod will appear acquainted when you’ve made any sort of crumb-crusted fried recipe. Sprinkle the cod fillets frivolously with salt and pepper. Cod is a light tasting fish, so that you’ll need to construct up layers of flavor and seasoning.
Each bit of seasoned cod is dipped first in seasoned flour, then crushed egg, then panko breadcrumbs. Listed here are the coated cod fillets, able to be cooked:
I fried my panko crusted cod utilizing my T-fal self-cleaning deep fryer, which I acquired for Christmas, as a result of my household knows I really like cooking gadgets! I exploit my deep fryer only a few times a month, however I like it. I’ve seen the same model used on “Master Chef” and “The Great British Baking Show.” An electrical fryer keeps the oil at the actual right temperature, so the crumb coating turns out mild and crispy, not greasy.
The thing I really like about this deep fryer is that if you’re executed frying, the oil passes by means of a filter and right into a storage tank so you need to use it again. In the event you don’t have a deep fryer, you can also make this panko cod in a frying pan on the stovetop, and it is going to be just nearly as good.
Prepare dinner your panko crusted cod at a temperature of 370 degrees F in the deep fryer for about five minutes, till the fillets are medium brown and cooked by means of. With my fryer, I used to be capable of do three at a time.
If cooking the fillets on the stovetop, prepare dinner on medium-high warmth for about three minutes on all sides.
Cod fillets ought to be cooked to an inner temperature of 145 degrees F. I exploit a food thermometer to ensure the fish is completed inside, and in addition to verify the temperature of the frying oil.
My absolute favourite meals thermometer is the Thermoworks Thermapen MK4. This is the perfect, most accurate and most durable pen-style meals thermometer you should purchase. It’s waterproof, with a rotating, backlit display. One other good selection is the Lavatools Javelin Pro Duo. If you would like a inexpensive but very correct food thermometer, I recommend the lovable little Thermoworks Thermopop.
These mild, crispy panko cod fillets really are a household favorite. The lemon aioli provides a shiny, recent taste that takes this dish excessive. I hope you take pleasure in this recipe!
Yield: 6 items
Panko Crusted Cod with Lemon Aioli
Delicate-tasting, meaty cod filets are coated with a crispy crumb crust and served with a shiny, citrusy lemon aioli. This panko crusted cod is a family favorite recipe you’ll return to repeatedly.
Prepare dinner Time
For the lemon aioli:
2/Three cup mayonnaise
1 clove garlic, crushed
2 tablespoons recent lemon juice
1 teaspoon finely grated lemon zest
1 teaspoon Dijon mustard
1/Four teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
For the panko crusted cod:
6 cod filets, 4-5 ounces every
1 cup flour
1/2 teaspoon salt, plus further for seasoning
1/Four teaspoon freshly floor black pepper, plus further for seasoning
2 tablespoons water
1 1/2 cups panko breadcrumbs
Oil for frying (canola, corn, vegetable or mild olive oil)
- Make the lemon aioli by mixing all components collectively completely. Put aside for the flavors to mix.
- Pat the cod fillets dry with paper towels. Season with salt and pepper, and set aside.
- Place the flour, half teaspoon salt, and 1/4 teaspoon black pepper in a pie pan or shallow dish, and stir to combine. Place the egg in another pie pan or shallow dish and beat collectively with the water. Place the panko breadcrumbs in a third dish.
- Dip every cod fillet first in flour, then in egg combination, then in panko breadcrumbs, pressing to ensure the breadcrumbs keep on with the surface of the fish.
- Deep fryer cooking technique: Heat oil within the deep fryer to 370 levels F. Fry cod fillets, 2-3 at a time, for about 5 minutes till medium golden brown and cooked via. Prepare dinner to an inner temperature of 145 levels F. Take away to a paper towel-covered plate to chill and drain away any excess oil.
- Stovetop cooking technique: Cover the bottom of a giant skillet with oil to a depth of about 1/Three inch, and heat over medium-high heat. Fry the cod fillets for 2-3 minutes on both sides, or till medium brown and cooked by way of. Drain on paper towel coated plate.
- Serve panko crusted cod with lemon aioli.
Vitamin information is for fish fillets only. Lemon aioli provides 80 calories, 9g fats, 0g carbohydrate and 0g protein per tablespoon.
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OXO Good Grips Small Citrus Juicer with Constructed-In Measuring Cup and Strainer
Lavatools Javelin PRO Duo Ambidextrous Backlit On the spot Read Digital Meat Thermometer (Chipotle)
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1 filet, 4-5 oz.
Quantity Per Serving:
Calories: 310 Complete Fat: 16g Carbohydrates: 13g Protein: 29g
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