Parmesan and panko crusted cod was the first fish I learned how to cook. I was surprised how easy it is make, it doesn’t taste fishy, and it’s delicious. Anytime I can combine healthy and easy, I know it’s a goal I can keep up with!
Although not all of the ingredients are on top of the healthy list, it keeps me eating what is best for brain health and enjoy it at the same time.
- 1 c Panko bread crumbs
- 1/4 c flour
- 1/2 c parmesan cheese finely shredded
- 1/4-1/8 tsp cayenne pepper
- 1 egg
- 1/2 c milk
- 1 lb cod preferably alaskan cod
- 2 Tbsp coconut oil
- Sprinkle bread crumbs, flour, parmesan cheese and cayenne pepper onto wax paper and spread around.
- In a small bowl mix egg and milk together.
- Dip cod in milk and egg mixture. then coat with bread crumb mixture on both sides. Press with your hand to make sure it adheres to the fish.
- Season with salt and pepper.
- Heat coconut oil in a pan and cook fish until golden brown on both sides. About 4 minutes each side.
- Garnish with extra parmesan cheese.
Parmesan cheese: protein which may aid in skin, muscle, teeth and bone health, and may aid cell repair.
Cayenne pepper: may fight cancer, increases metabolism , regulate blood pressure.
Cod Fish: high in Omega 3 fatty acids for heart , join and brain health, improves energy, may protect against cancer, depression, and contains anti-inflammatory agents to fight arthritis and allergies.
Coconut Oil: may aid brain health, increase good cholesterol for heart health, and lubricate joints.
For more information on the many benefits of cod fish click here.
YUM! I have some cod fillets in the freezer right now and I need something healthy for dinner tonight. This sounds like an awesome option. What do you serve as a side dish?
Thanks! We have cole slaw for a side. And maybe some some Green Beans with Bell Peppers (on my site). Hope you like it!
Hi Rachel! Good to hear from you! I thought I had replied to this but I don’t see my reply (learning how to access the replies to my posts and trying to figure out how I can be notified of comments). Did you ever make it? Hope you enjoyed it. BTW, I make coleslaw as a side usually and serve with wome hearty sprouted grains baguettes.