Easy elegant, low-cal cod with Panko

Low-cal cod has a crunch thanks to Panko topping
How do you diet when you love to eat and you have a husband or family to feed?
What I do is get a lot of flavour out of a few calories. Here’s one of my favourite recipes. It is fast, easy, and tasty.
Defrost or use one fresh white fish fillet per person. Any type of fish will do. I like black Norwegian Cod. It has firm, tasty flesh and is not endangered. It is also low on the mercury list.
Place the fish (it may still be frozen) in a covered container just large enough to hold it. Add one clove of crushed garlic, ¼ cup of white wine, 1 tsp. dried oregano, and 2 tbsp. olive oil. Use any dry white wine, even Vermouth. Shake together and marinate the fish for 10 minutes. The fish can defrost in the marinade, if that’s convenient.
When ready to cook, preheat oven to 375 F/180C.
For the topping:
1½ tbsp. per person of drained sun-dried tomatoes. Drain well on kitchen towels.
Put in mini food processor or blender to grind into a coarse paste.   Add peeled crushed garlic clove and 2-3 large green or black olives person ,optional if you dislike them omit them).
Reserve covered.
Drain the fish from the marinade, towel it dry, and season it with salt and pepper. Then place the fish in a shallow, oiled dish.
Top with the sun-dried tomato puree and one fresh leaf of basil (optional). Divide the puree evenly between the fillets.
Mix 1½ tbsp. Panko or Japanese bread crumbs, or plain bread crumbs per fillet, with ¼ tsp. salt and paprika (use sweet, hot or smoked as you prefer) and mix.
Use this to top the puree-covered fillets. Top with bread crumbs with fresh ground pepper. Place in a preheated oven for 25 to 30 minutes until cooked. Thinner fillets may take only 20 minutes; cod is a thick fillet.
Spicy and savory, the fish does not get overcooked and the topping is crunchy. It looks remarkably elegant for very little effort. It is also very low cal, coming in at about 260 calories per serving.
Like this story? Tweet it out!