Baked Cod with Panko Crust
Baked Cod with Panko Crust is a popular dish featuring tender, flaky white fish coated in crispy Japanese-style breadcrumbs and baked until golden. The main ingredients are fresh cod fillets, panko breadcrumbs, and seasonings like garlic, herbs, and lemon, often originating from or inspired by Japanese home cooking and Western fusion cuisine.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in carbohydrates and fat, providing essential nutrients like omega-3 fatty acids, vitamin B12, and selenium. A typical serving (about 150-200 grams) contains roughly 200-300 calories, depending on added fats and portion size.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 10 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Potassium | 400 mg |
| Phosphorus | 300 mg |
| Selenium | 40 µg |
| Vitamin B12 | 1.5 µg |
| Niacin (B3) | 4 mg |
| Vitamin B6 | 0.5 mg |
| Magnesium | 35 mg |
| Omega-3 (EPA+DHA) | 300 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Panko breadcrumbs, a Japanese innovation, create an exceptionally light and airy crust that stays crispier than traditional breadcrumbs when baked, making this a healthier alternative to fried fish. Nutritionally, cod is a lean, sustainable seafood choice that supports heart and brain health while being low in mercury.
