Cheesy Panko-Baked Cod
たらのチーズパン粉焼き · Tara no Chizu Panko-yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Cod is one of the mildest, most forgiving fish you can put in front of a child, and a crunchy coating of panko and grated cheese makes it even easier to love. The fillets are dipped in a simple flour-and-egg batter, rolled in the cheesy crumbs, and baked rather than fried, so there is no splattering oil and hardly any cleanup. The cheese browns and turns savory in the oven, giving the fish plenty of flavor with only a light touch of salt. It is a favorite way to serve fish in preschool kitchens, and it works just as well as a weeknight dinner at home.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 67.5 gcod fillet (skinless, boneless)
- 3.9 gflour
- 10.8 gegg
Seasonings
- 0.3 gsalt
- to tastepepper
- 6 gpanko
- 2.3 ggrated Parmesan cheese
- 1.5 gvegetable oil
Directions
- 1
Sprinkle the cod with salt and pepper to season it.
- 2
Mix the panko and grated Parmesan cheese together.
- 3
Whisk the flour and beaten egg together into a batter, add the seasoned cod from step 1 and coat it well. Roll the cod in the cheesy panko mixture.
- 4
Brush a baking sheet with oil and arrange the coated cod from step 3 on it. Bake in a toaster oven (or an oven preheated to 200°C / 400°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 121.5 kcal | 243 kcal | 121.5 kcal |
| Protein | 15.3 g | 30.6 g | 15.3 g |
| Fat | 3.9 g | 7.8 g | 3.9 g |
| Carbohydrates | 6.8 g | 13.5 g | 6.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 58.5 mg | 117 mg | 58.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 121.5 kcal | 15.3 g | 3.9 g | 6.8 g | 0.6 g | 58.5 mg | 0.5 mg |
| 1 adult serving | 243 kcal | 30.6 g | 7.8 g | 13.5 g | 1.2 g | 117 mg | 0.9 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
