Panko-Baked Cod
たらのパン粉焼き · Tara no Panko-yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Panko-baked cod is a simple oven fish dish that turns up often on Japanese preschool lunch menus. A thin coat of mayonnaise keeps the mild white fish moist and helps the panko cling and turn golden, so you get a crunchy crust without any frying. Because cod has few bones and a gentle flavor, it is one of the fish that even hesitant little eaters will happily finish.
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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
- 75 gcod
Seasonings
- 0.2 gsalt
- to tastepepper
- 7.5 gmayonnaise
- 9.5 gpanko
- 1.5 gvegetable oil
Directions
- 1
Sprinkle the cod with salt and pepper and let it sit for at least 15 minutes to season through.
- 2
Coat the fish from step 1 with mayonnaise, then press on the panko. Line a baking sheet with parchment paper brushed with oil and arrange the fish on it.
- 3
Bake in a 200°C (400°F) oven for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 151.5 kcal | 303 kcal | 151.5 kcal |
| Protein | 14.6 g | 29.1 g | 14.6 g |
| Fat | 8 g | 15.9 g | 8 g |
| Carbohydrates | 5.7 g | 11.4 g | 5.7 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 27 mg | 54 mg | 27 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 151.5 kcal | 14.6 g | 8 g | 5.7 g | 0.6 g | 27 mg | 0.3 mg |
| 1 adult serving | 303 kcal | 29.1 g | 15.9 g | 11.4 g | 1.2 g | 54 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.
