Cheesy Panko-Baked Cod
たらのチーズパン粉焼き（卵なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Cod is a mild, soft white fish, which makes it a natural fit for little eaters, and a crisp topping of panko and grated Parmesan gives it just enough savory flavor to win over children who are wary of fish. The mayonnaise does double duty here: it helps the crumbs cling to the fillet and keeps the fish moist as it bakes. There is no frying and no batter to fuss with - just coat, arrange on a tray, and let the toaster oven or oven do the work.
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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)
Seasonings
- 0.2 gsalt
- to tastepepper
- 7.5 gmayonnaise (egg-free)An egg-free mayonnaise-style dressing, sold in Japan under names such as Mayodore. Substitute: Any vegan or egg-free mayonnaise.
- 6 gpanko
- 2.3 ggrated Parmesan cheese
- 1.5 gvegetable oil
About the Japanese ingredients in this recipe
- mayonnaise (egg-free) (マヨネーズ（卵不使用）)
- An egg-free mayonnaise-style dressing, sold in Japan under names such as Mayodore. Substitute: Any vegan or egg-free mayonnaise.
Directions
- 1
Sprinkle the cod with salt and pepper to season it.
- 2
Combine the panko and grated Parmesan cheese in a bowl.
- 3
Coat the seasoned cod from step 1 with the mayonnaise, then press on the panko and cheese mixture.
- 4
Grease a baking sheet with the vegetable 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 | 142.5 kcal | 285 kcal | 142.5 kcal |
| Protein | 13.8 g | 27.6 g | 13.8 g |
| Fat | 8.6 g | 17.1 g | 8.6 g |
| Carbohydrates | 3.2 g | 6.3 g | 3.2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 54 mg | 108 mg | 54 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 142.5 kcal | 13.8 g | 8.6 g | 3.2 g | 0.5 g | 54 mg | 0.3 mg |
| 1 adult serving | 285 kcal | 27.6 g | 17.1 g | 6.3 g | 0.9 g | 108 mg | 0.6 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.
