Panko Lingcod
This baked panko crusted lingcod is coated in Dijon mustard and seasoned Panko breadcrumbs. Serve it with an easy, homemade tahini sauce.
Servings: 2 people
Calories: 471kcal
Ingredients
Lingcod:
- 1 tablespoon butter
- ¼ cup Panko breadcrumbs Use gluten-free certified Panko if needed
- ¼ teaspoon paprika or smoked paprika
- ¼ teaspoon dried oregano
- ⅛ teaspoon sea salt
- ⅛ teaspoon cayenne (optional, for spice)
- 1 tablespoon olive oil
- 8 ounces lingcod (2 fillets) Or use another sturdy white fish (like halibut)
- 1 tablespoon Dijon mustard
Tahini Sauce (Optional):
- 2 tablespoons olive oil (1 oz)
- 2 tablespoons tahini (1 oz)
- 3 tablespoons apple cider vinegar (1 ½ oz)
- 1 teaspoon Dijon mustard
- 2 teaspoons cold water
Instructions
- Preheat oven to 400°F and move an oven rack to the top of the oven.Melt butter in a pan over medium heat. When the butter melts (but before it browns), add the breadcrumbs, paprika, oregano, cayenne (if using), and salt.Stir and cook until toasted, about 2 minutes.Remove from heat and set aside.
- Brush an oven-safe pan (or sheet pan) with olive oil. Place fish on the pan.Smear one tablespoon of mustard on the fish.
- Top the mustard with breadcrumbs. Use your fingers to press the breadcrumbs onto the fish evenly.
- Place the fish in the oven on the top rack. Bake fish for eight minutes per one-inch thickness.Turn on the oven broiler and broil fish for 2 minutes, until the Panko is golden. If your oven doesn't have a broiler, simply cook the fish for about two more minutes at 400°F.
- While the fish cooks, whisk together all the tahini sauce ingredients. (I like to put the sauce in a small mason jar and shake it.)Serve the lingcod while it's still hot along with the tahini sauce. Refrigerate any leftover sauce and use within 4 days.
Nutrition
Calories: 471kcal | Carbohydrates: 10g | Protein: 25g | Fat: 37g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 21g | Trans Fat: 1g | Cholesterol: 71mg | Sodium: 448mg | Potassium: 620mg | Fiber: 2g | Sugar: 1g | Vitamin A: 447IU | Vitamin C: 1mg | Calcium: 57mg | Iron: 2mg
