Panko Crusted Cod, Served With Spanish Smoked Paprika Potatoes and Red Cabbage Cole Slaw


1 pound fresh cod
1 cup flour
1 1/2 cups panko breadcrumbs (more if needed)
1/2 teaspoon salt
1/4 teaspoon pepper
2 sprigs fresh oregano
3 tablespoons olive oil
salt and pepper to taste
1 small red cabbage, very thinly sliced or shredded (about 6 cups)
1 carrot peeled and grated
2 apples peeled and cut into bite sized pieces
1 shallot, finely chopped
4 tablespoons apple cider vinegar
2 teaspoons sugar
1/2 cup mayonnaise
5 tablespoons light olive oil
1/2 cup or more toasted pecan pieces
salt and pepper to taste


Panko Crusted Fish:
Cut the fish into serving portions (about 3 inch long pieces) and pat dry with a paper towel. Set aside.
In 3 separate bowls put 11/2 cups of flour in one and season with salt and pepper.
Break the eggs into the second bowl and slightly beat the eggs.
Add the panko breadcrumbs to the third bowl.
Start by dredging the fish piece in the flour.
Next, dip the floured piece of fish in the beaten egg and remove with a fork.
Transfer into the third bowl, and coat the fish with the panko breadcrumbs.
Place on a cookie sheet or pizza tray lined with lightly oiled parchment paper.
Drizzle the top of the fish pieces with olive oil and bake in a 425 degree F oven for about 10-15 minutes, until golden brown.
Lower the oven temperature to 375º F.
Turn the fish and continue to cook for an additional 10 minutes, in order for the bottom to also turn a golden brown.
For thinner pieces of fish allow less cooking time.
Sweet Potato and Yukon Gold 'Chips':
Peel and cut the potatoes into 1/2 inch sticks or wedges.
Transfer to a large bowl and toss in the rosemary, oregano and olive oil. Season with salt and pepper.
Place in a roasting pan lined with parchment paper and bake at 425 degrees F. Check the potatoes during baking and turn as needed to prevent burning.
Bake for about 35-40 minutes. The potatoes will take longer than the fish so you can finish them off at 375º F,the same temperature as the fish.
Red Cabbage and Apple Cole Slaw:
In a small ramekin add the shallots, apple cider vinegar and sugar, set aside. This will help remove the bitter onion taste.
In another bowl add the apple pieces and toss with the lemon juice to avoid discoloration.
In a large bowl add the mayonnaise, the shallots and vinegar, and whisk in the oil. Season with salt and pepper.
Toss in the cabbage, the grated carrot, the toasted pecans and stir to combine with the vinaigrette.


Some recipes deserve a second visit and a photo retake to do them justice. The panko crusted cod that I recently served gave me just that opportunity. The recipe never fails to impress with its crispy coating and moist center. Mind you, the freshness of the fish is also an important part of the equation. The meal was so tasty and satisfying that I couldn't resist re-introducing one of my favorite "no fry zone" recipes to new visitors to Anna's Table. This healthy version of "fish and chips" can compete any day with its fried counterpart .....and dare I say, will fare even better.

Yukon Gold and sweet potatoes are roasted and enhanced with the addition of fresh oregano and rosemary, and my current favourite, smoked paprika from Spain. The tartar sauce served with the fish was easily put together with mayonnaise, Polish pickles and capers.

It being apple season, I served the " fish and chips" with a red cabbage and apple cole slaw with toasted pecans.





Friday, September 17, 2010 - 10:02pm


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