Broiled Cod with Panko Crust
Broiled Cod with Panko Crust is a light, crispy dish featuring tender, flaky white cod fillets topped with a golden, crunchy layer of Japanese-style breadcrumbs (panko). Typically seasoned with lemon, garlic, herbs, and a touch of butter or oil, it's a popular preparation in both Western and Asian-inspired home cooking.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in fat, making it a lean, nutrient-dense meal. A single serving (about 4-6 ounces of cod with crust) provides roughly 250-350 calories, along with omega-3 fatty acids, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 7 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Potassium | 450 mg |
| Phosphorus | 280 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 1.8 mcg |
| Niacin (B3) | 3.5 mg |
| Vitamin B6 | 0.5 mg |
| Magnesium | 35 mg |
| Omega-3 (EPA+DHA) | 350 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The use of panko breadcrumbs—originally from Japan—creates a uniquely airy, crisp texture that stays lighter than traditional breadcrumbs, reflecting a global fusion in modern home cooking. Nutritionally, broiling instead of frying preserves the cod's delicate nutrients while achieving a satisfying crunch.
