Crunchy Dijon Cod
This preparation adds layers of flavor and texture to a mild fish. If you have picky eaters, you can leave the mustard off of their portion and just use the crispy topping.
- 1 lb. cod fillets
- 1 1/2 Tbsp. Dijon mustard (use wheat/gluten-free if needed)
- 1/4 cup panko bread crumbs (use wheat/gluten-free, if needed),
- 1 Tbsp. extra virgin olive oil
- 2 Tbsp. fresh flat leaf parsley finely diced
- 2 cloves garlic minced, about 1 tsp.
- Preheat the oven to 350 degrees. Spray a baking sheet with nonstick cooking spray or line it with aluminum foil or a nonstick silicone mat.
- Put the fish fillets on the baking sheet and coat them with the mustard. In a small bowl, combine the remaining ingredients and spread the coating evenly on top of the fish.
- Bake them for 12 – 14 minutes depending on thickness of the fish until it flakes easily with a fork. Turn on the broiler and broil the fish for 1 – 2 minutes until the coating turns golden brown. Serve it immediately.
Slow Cooker Directions:
- Set each piece of fish on a piece of aluminum foil large enough to fold into a packet. Coat the fish with the mustard. In a small bowl, combine the remaining ingredients and spread the coating evenly on top of the fish. Fold the foil into a packet around the fish. Place the packets into the slow cooker, stacking as needed. Cook on low for 7 - 8 hours or on high for 3 - 4 hours. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Do Ahead or Delegate: Dice the parsley, peel the garlic, prepare the panko topping. Scramble Flavor Booster: Stir 1/8 tsp. crushed red pepper flakes or black pepper into the panko topping. Tip: If you find that before the fish is cooked all the way through, the panko topping is getting more browned than you'd like, gently lay a piece of foil on top of the fish— it doesn’t need to be sealed— just laid on top. That way, the fish can keep baking without the topping getting more browned. (If you choose to do this, you can skip the step of putting the fish under the broiler at the end.) Nutritional Information Per Serving (% based upon daily values): Calories 151, Total Fat: 4g, 6.5%; Saturated Fat: 1g, 3%; Cholesterol: 49mg, 16%; Sodium: 208mg, 8.5%; Total Carbohydrate: 5g, 1.5%; Dietary Fiber: 1g, 1%; Sugar: 0g; Protein: 21g Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
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