Panko-Crusted Cod with Tomato-Basil Relish

Dairy Free
Health score
23%
Panko-Crusted Cod with Tomato-Basil Relish
20 min.
4
464kcal

Suggestions


If you're looking for a delicious, light, and satisfying meal, this Panko-Crusted Cod with Tomato-Basil Relish is sure to hit the spot! It's the perfect blend of crispy fish and fresh, tangy flavors. The cod fillets are coated in panko breadcrumbs, creating a golden, crunchy crust that locks in moisture while maintaining a delicate fish texture inside. Paired with a vibrant, zesty relish made from juicy grape tomatoes, fresh basil, and a splash of lemon juice, this dish is a refreshing and wholesome choice for lunch or dinner. The tangy relish adds a burst of freshness to each bite, perfectly complementing the savory fish.

What’s even better is that this recipe is dairy-free, making it an excellent option for those with dietary restrictions or anyone looking to enjoy a lighter meal without sacrificing flavor. The addition of soba noodles and creamy tomato soup on the side brings even more balance to the meal, offering both warmth and texture to complement the main dish. Ready in just 20 minutes, this easy-to-make recipe is perfect for busy weeknights or weekend gatherings when you want something quick yet impressive. So, why not treat yourself to this flavorful, satisfying, and healthy dish today? It's a guaranteed hit for your taste buds and your waistline!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • tablespoons canola oil 
  • 24 ounce filets 
  • large egg whites lightly beaten
  • tablespoons basil fresh
  • cup grape tomatoes quartered
  • 0.5 teaspoon kosher salt divided
  • tablespoons juice of lemon fresh
  • servings soup noodles 
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • servings all natural tomato soup 
  • 0.5 cup onion sweet vertically sliced

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Preheat oven to 45
  2. Place egg whites in a shallow dish; place panko in another shallow dish. Dip fish in egg whites; sprinkle fish evenly with 1/4 teaspoon salt, and dredge in panko.
  3. Heat oil in a large ovenproof skillet over medium-high heat; swirl to coat.
  4. Add fish to pan; cook 3 minutes or until browned and very crispy. Turn fish over; place pan in oven.
  5. Bake fish at 450 for 7 minutes or until desired degree of doneness.
  6. Combine remaining 1/4 teaspoon salt, tomatoes, and remaining ingredients in a bowl.
  7. Serve with fish.

Nutrition Facts

Calories464kcal
Protein36.08%
Fat18.89%
Carbs45.03%

Properties

Glycemic Index
54.63
Glycemic Load
17.28
Inflammation Score
-7
Nutrition Score
21.119130424831%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Kaempferol
0.26mg
Myricetin
0.28mg
Quercetin
3.15mg

Nutrients percent of daily need

Calories:463.6kcal
23.18%
Fat:9.54g
14.67%
Saturated Fat:1g
6.26%
Carbohydrates:51.15g
17.05%
Net Carbohydrates:48.28g
17.56%
Sugar:4.34g
4.82%
Cholesterol:73.14mg
24.38%
Sodium:475.58mg
20.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.98g
81.97%
Selenium:97.04µg
138.63%
Phosphorus:482.19mg
48.22%
Manganese:0.71mg
35.69%
Potassium:1000.74mg
28.59%
Vitamin B6:0.57mg
28.43%
Vitamin B12:1.59µg
26.48%
Vitamin B3:5.25mg
26.26%
Magnesium:96.71mg
24.18%
Vitamin B1:0.28mg
18.51%
Vitamin E:2.61mg
17.41%
Vitamin B2:0.26mg
15.32%
Copper:0.27mg
13.73%
Vitamin C:10.98mg
13.3%
Vitamin K:13.31µg
12.67%
Zinc:1.78mg
11.84%
Fiber:2.87g
11.48%
Iron:1.97mg
10.96%
Folate:43.08µg
10.77%
Vitamin D:1.53µg
10.21%
Vitamin A:437.02IU
8.74%
Calcium:65.22mg
6.52%
Vitamin B5:0.64mg
6.43%