RecipesDinner
Dinner
Chippy Crumbed Cod
Cod fillets in a seasoned flour, egg and panko crust, baked on a tray until gold and served straight away. Friday fish night, no fryer needed.
- Serves
- 2
- Prep
- 15min
- Cook
- 18min
- Total
- 33min
Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar, Blood Pressure, Cholesterol, Cardiometabolic
Per serving
- Calories
- 331kcal
- Protein
- 29.6g
- Carbs
- 26g
- Fat
- 11.3g
- Fibre
- 1.3g
Ingredients
For 2 servings · MetricUS
- 2 filletsskinless cod (about 250g)
- 40gpanko breadcrumbs
- 30gplain flour
- 1egg
- 1 tbspolive oil
- ½ tspsalt
- ¼ tspblack pepper
- 2 filletsskinless cod (about 12 oz)
- ¾ cuppanko breadcrumbs
- ¼ cupall-purpose flour
- 1egg
- 1 tbspolive oil
- ½ tspsalt
- ¼ tspblack pepper
Method
Prep the oven.
Heat the oven to 220C fan (240C conventional, 475F).
Line a baking tray with paper.
Set up the crumbing station.
Set out three shallow bowls.
Put the flour with the salt and pepper in one, the beaten egg in the second, and the panko in the third.
Crumb the cod.
Coat each cod fillet in flour, then egg, then press it into the panko until covered on all sides.
Bake the cod.
Lay the coated cod on the tray and drizzle the oil over the crumb.
Bake for 15 to 18 minutes, until the crust is gold and the fish flakes when you press it.
Plate one fillet per person and serve straight away, with chunky chip-shop chips alongside.