Panko Crusted Cod Loins

Cod loins are low in fat and calories, and high in protein.  They contain essential amino acids and several important minerals.  The loins are a dense fish and hold up well to high heat cooking.

Enjoy!

Panko Crusted Cod Loins

Servings: 4 – 5 servings

1.5 lbs. cod loins (about 5 loins)

Juice of ½ Lemon

¼ cup Extra virgin olive oil

1½ Cups Panko bread crumbs

1¼ Tsp. Mrs. Dash Original Blend, Seasoning blend, divided use

Zest of 1 lemon

1½ Tbls. Dried dill

½ Tsp. Ground black pepper

Preheat oven to 400 degrees.

Line the bottom of a baking sheet pan with parchment paper, or foil (if using foil – spray lightly with cooking spray).

Pat fish dry with paper towels. Squeeze lemon juice on both sides of the fish, sprinkle with ¼ teaspoon Mrs. Dash. 

Pour olive oil into a shallow dish. Place the cod loins in the oil and turn to coat all sides; set aside.

In a pie dish, combine the bread crumbs, 1 teaspoon Mrs. Dash, lemon zest, dill and pepper; mix to combine.

Remove cod loins from oil, letting the excess oil run off, and place in the crumb mixture, turning to coat all sides.  Press the crumb mixture firmly onto the cod loins.

Put the coated cod loins onto the baking sheet pan, and bake in the preheated oven for about 25 – 30 minutes, or until fish flakes easily with a fork.  

Serve with whole grain brown rice (for extra crunch add cooked wheat berries to the cooked rice), homemade tartar sauce (recipe below), and your favorite vegetable. 

Tartar Sauce

4 Tbls. Light mayonnaise

1 Tsp. Dried dill

¼ Tsp. Garlic powder

1/8 Tsp. Ground black pepper

Dash of sea salt

1 Tbls. Fresh squeezed lemon juice (more if you like it a bit more tart)

In a small bowl, mix all ingredients together, cover and place in the refrigerator until ready to serve.