Lemon Panko Crusted Fish
Light and delicious panko crusted white fish flavored with bright lemon zest. This is the perfect dish for weeknights and one of the best healthy fish recipes around!
Servings 2 servings
- Non-stick olive oil cooking spray
- ½ cup plain Panko crumbs
- ½ tsp lemon zest
- ¼ tsp salt and pepper to taste
- 1 large egg beaten
- 2 cod fillets or Mahi Mahi or Salmon from The Ocean Bounty
- Fresh parsley and lemon wedges/slices for garnish
Preheat oven to 425 degrees and line a baking sheet with parchment paper.
Liberally spray the parchment paper with non-stick spray.
In a medium sized bowl, whisk together Panko crumbs, lemon zest and ¼ tsp of salt then set aside.
Next season both sides of the fish fillets with salt and pepper to taste. Dip the tops of the fillets in beaten egg then roll in Panko crumbs allowing to adhere.
Place the fillets Panko side up on the baking sheet. Bake for 14-16 minutes until baked through but don’t over cook the fish.
Garnish with fresh parsley and lemon slices or wedges and serve simply with brown rice and a vegetable for an easy weeknight meal.
Calories: 833kcal | Carbohydrates: 11g | Protein: 165g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 480mg | Sodium: 631mg | Potassium: 3780mg | Sugar: 1g | Vitamin A: 495IU | Vitamin C: 9.7mg | Calcium: 185mg | Iron: 4.6mg