Crusted Cod & Tomato Basil Relish

Cod is a wonderfully flaky fish, that has a subtle flavour. This is a simple recipe that has great crunch, without being fried. It is a quick and easy recipe – even better the serving size is generous too!

 

Lower Calorie Panko Crusted Cod With Tomato Basil Relish

Ingredients

  • 2 large egg whites, lightly beaten
  • 1/2 cup panko (Japanese breadcrumbs)
  • 4 (6-ounce) cod fillets
  • 1/2 teaspoon salt, divided
  • 2 tablespoons oil
  • 1 cup grape tomatoes, quartered
  • 1/2 cup vertically sliced sweet onion
  • 2 tablespoons fresh basil leaves
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon freshly ground black pepper

Method

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

Serves 4 – Serving Size: 1 fillet and about 1/3 cup relish – Nutrition Per Serving
Calories: 255, Fat: 8 g, Protein: 34 g, Carbohydrate: 9 g, Fibre: 1.2 g