Baked Cod with Panko Breadcrumbs on a Bed of Cabbage and Peas 🐟

panko breadcrumbs

🥗Healthier: whole wheat breadcrumbs

💰Cheaper: regular breadcrumbs

Whole wheat breadcrumbs add fiber while regular breadcrumbs are often less expensive.

parmesan cheese

🥗Healthier: nutritional yeast

💰Cheaper: grated pecorino

Nutritional yeast is a dairy-free option, while pecorino is often more affordable.

Preheat oven to 350°F (176°C).

Thinly slice 2 spring onions; mix with Panko breadcrumbs.

Season ½ cup of all-purpose flour with 2 tablespoons of salt, 1 tablespoon of black pepper, ½ teaspoon of white pepper and ½ teaspoon of garlic powder; mix well.

Crack 1 egg and whisk.

Melt 1 tablespoon of butter and 1 tablespoon of olive oil in an oven proof pan.

Dredge cod filets in flour, egg and panko breadcrumb mix.

Sauté cod filets for about 2 minutes or until golden brown on each side, then bake for 8 minutes.

Thinly slice 1 spring onion and 2 garlic cloves, add to frying pan and sauté for 2 minutes.

Add 1 tablespoon of Wondra flour and sauté for 1 minute or until flour is fully cooked.

Add 1 tablespoon of butter and mix.

Add ¼ cup of cream and mix.

Add 1 cup of chicken stock and mix.

Shred head of cabbage, add to mix and cook for 2 minutes.

Add frozen peas and cook for 2 minutes.

Season to taste with salt & pepper.

Plate bed of cabbage and peas, top with baked cod filet and squeeze lemon juice over the top.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens