Mediterranean · Snack
Baked Panko Lemon Cod Bites
Flaky cod pieces coated in lemon-panko and baked golden, make fresh today and enjoy for a light Mediterranean-style protein snack.
$
18 minsPrep
16 minsCook
34 minsTotal
EasyLevel
Nutrition per serving
328Calories
38gProtein
11gFat
16gCarbs
1gSugar
1gFiber
624mgSodium
66mgChol
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Instructions
1
Prep
Pat 360g cod cubes dry on kitchen paper, season with salt, pepper, onion powder. Combine 48g panko, zest of 1 lemon, 1.5 tbsp parsley, 1 tbsp dill, 1 grated garlic clove, 0.125 tsp smoked paprika. Set up three bowls: 16g flour, 1 beaten egg white, panko mix. Line small baking tray with parchment.
2
Bake 1
Preheat oven to 220°C (425°F). Coat each cod cube in flour, dip in egg white, press firmly into lemon-panko mix on all sides until fully coated.
3
Bake 2
Arrange coated cod on tray, drizzle with 1.2 tbsp olive oil. Bake at 220°C for 12–14 minutes until golden and fish flakes easily, internal temperature 63°C (145°F).
4
Cool and plate
Cool cod fully on tray. Portion into 2 airtight containers. Serve with cherry tomatoes, cucumber sticks, or yogurt dip for freshness. Refrigerate up to 3 days or freeze up to 30 days.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 360g (12.7 oz) cod loin
- 48g (1.7 oz) panko breadcrumbs
- 1 lemon
- 1.5 tbsp fresh parsley
- 1 tbsp fresh dill
- 1 large egg white
- 16g (0.6 oz) plain flour
- 1 garlic clove
- 0.5 tsp onion powder
- 0.5 tsp fine salt
- 0.25 tsp black pepper
- 0.125 tsp smoked paprika
- 18ml (1.2 tbsp) extra virgin olive oil