Baked Lingcod with a Panko Crust
Baked Lingcod with a Panko Crust is a popular seafood dish featuring mild, white-fleshed Pacific lingcod coated in crispy, golden breadcrumbs and baked to perfection. The recipe typically includes lingcod fillets, panko breadcrumbs, butter or olive oil, lemon, garlic, and fresh herbs like parsley or dill. It's a staple in Pacific Northwest cuisine, celebrated for its simplicity and use of a locally abundant fish.
🍽️ Nutrition at a glance
This dish is an excellent source of lean protein while being relatively low in carbohydrates and fat, depending on the amount of butter or oil used in the crust. A single serving provides a substantial amount of high-quality protein, B vitamins, and minerals like selenium and phosphorus, with a rough calorie range of 300-400 kcal.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 34 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Selenium | 40 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 8 mg |
| Vitamin B12 | 2.5 mcg |
| Potassium | 480 mg |
| Magnesium | 45 mg |
| Omega-3 Fatty Acids | 0.5 g |
| Vitamin B6 | 0.6 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Lingcod is not a true cod but a member of the greenling family, prized for its firm, white flesh that holds up beautifully to baking. The use of a panko crust is a modern, Japanese-inspired twist that creates an exceptionally light and crispy texture compared to traditional breadcrumb coatings.
