Baked Lingcod with Panko Crust
Baked Lingcod with Panko Crust is a popular seafood dish featuring mild, white-fleshed lingcod coated in crispy Japanese-style breadcrumbs and baked until golden. The fish is typically seasoned with lemon, herbs, and sometimes a touch of butter or mayonnaise to help the crust adhere. This preparation is common in Pacific Northwest cuisine, where lingcod is a locally abundant and sustainable catch.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. A typical serving provides a good source of omega-3 fatty acids, selenium, and B vitamins, with a calorie count generally ranging from 300 to 400 kcal per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 8 mg |
| Omega-3 (EPA+DHA) | 500 mg |
| Potassium | 420 mg |
| Magnesium | 35 mg |
| Vitamin D | 2.0 mcg |
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, mild flesh that holds up well to baking. The use of panko creates an exceptionally light, crunchy texture compared to traditional breadcrumbs, adding a satisfying contrast to the tender fish.
