Eat Fish – It’s Good for You

It should come as no surprise that fish is good for you. It’s recommended that you eat two servings of fish a week, because of its vast health benefits. It’s low in cholesterol and saturated fat, and the wonderful omega-3 fatty acids in salmon and mackerel are a boost for any system.

We haven’t had cod in awhile, and when I saw this easy peasy recipe for Crispy Baked Cod in a recent issue of Southern Living magazine, dinner plans were quickly formulated. Even better, the recipe used up the last bit of Panko bread crumbs I had languishing in the pantry. One less thing to pack, move and unpack. Don’t know about Panko? It’s a delicious Japanese breadcrumb that has slowly made its way to mainstream grocery stores (although still a bit cheaper in Asian markets). Perfect for breading fish, it delivers a more crispy coating than traditional breadcrumbs.

This recipe could not be simpler. It took just minutes to assemble and was ready in no time flat. The Husband proclaimed it “the best cod dish” I’ve ever made. Can’t want for higher praise than that. Paired with a little sauteed spinach or rice, it makes a perfect weeknight meal.

P.S. Don’t forget, tomorrow is ARF/5-A-Day. Want to join in the fun? Complete details are right here.

One year ago today … lots ‘o tired pups.
Two years ago today … one of my favorite shrimp dishes.

Crispy Baked Cod
Recipe courtesy of Southern Living, May 2007 issue

1 cup Japanese breadcrumbs (panko)*
2 tablespoons chopped fresh parsley
2 teaspoons grated lemon rind
1 teaspoon minced garlic
6 (6-oz.) cod fillets
1 teaspoon salt
2 tablespoons butter, melted

Combine first 4 ingredients in a small bowl. Place fillets on a lightly greased wire rack in a baking pan; sprinkle evenly with salt. Spoon breadcrumb mixture evenly onto fillets, pressing down gently. Drizzle evenly with 2 Tbsp. melted butter. Bake at 400° for 17 minutes or until breadcrumbs are golden and fish flakes with a fork.

*1 cup fine dry breadcrumbs may be substituted.

Yield: 4 servings

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