Panko Crusted Cod

How to know if the fish you are eating is safe

I believe it is important to know where sand what you are eating, I use Monterey Bay Aquarium’s seafood watch for my updates. They update their information consistently and only after a thorough review of all available researched data and information. The following was collected directly from their site. I encourage you to check it out. You may be very surprised by what you find.

About Cod
“Vikings, medieval Basques and early New Englanders all relied on cod. Most Atlantic cod is imported to the U.S. from well-managed fisheries with healthy fish populations. However, Atlantic cod from the Gulf of Maine and the Georges Bank is generally considered an “Avoid.” The exception to this is, the ‘Good Alternative’ handline fishery on Georges Bank, which is more selective and does not catch any other depleted stocks. In the Pacific, cod from U.S. fisheries is a “Best Choice” or “Good Alternative.” All Pacific cod from Japan and Russia is on the “Avoid” list because so little is known about the health of cod populations in the Japanese and the Russian Pacific. Some sources of cod are certified as sustainable to the Marine Stewardship Council standard.”

Learn more here…

Panko Crusted Cod

Yield: 4 servings

Cook Time: 20 minutes

Total Time: 20 minutes

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Ingredients

• 4 6-oz wild caught Pacific cod fillets
• ¼ Cup Ian’s Parmesan Garlic Panko Bread crumbs or Original (both are delish in this dish)
• 1 teaspoon My Sage Gourmet Summer Garden Grilling or My Sage Gourmet Mediterranean Herb Seasoning
• 4 tablespoons chives, chopped
• 1 teaspoon horseradish
• 1 tablespoon mayonnaise or Vegenaise
• Grated zest and juice of 1 lemon
• Freshly ground black pepper
• 1/2 cup cashews, toasted, then very finely chopped

Instructions

1. Wrap the fish in paper towels, to get rid of excess moisture, and place on a large plate in the fridge until your grill is ready. If the fish is wet, it will steam not sear.
2. To toast cashews: Heat a small sauté pan over medium-high heat. Add nuts and toast, stirring often. When they are fragrant with a light-brown color, remove from the heat. It shouldn't take longer than a couple of minutes.-watch closely they will burn easily! Remove from pan, let cool, and then chop finely.
3. Lightly grease a ceramic or other (grill safe) grilling pan .
4. Preheat BBQ grill to medium-high
5. In a small bowl mix the Ian’s bread crumbs, herbed salt blend, chives, horseradish, mayonnaise, lemon zest, juice and pepper. Taste your mixture so you can see where you are at, adjust to taste.
6. Cover cod evenly with mixture, pressing down a bit to help secure it to the fish.
7. Place fish on grilling pan, cover and grill for about 4 minutes on the first side-Do not flip fish too soon, (see below for tips). Once you flip fish, top with toasted cashews.
8. Reduce heat to medium, Cook fish a total of 8 to 12 minutes or just until fish begins to flake easily when tested with a fork.

Recommended Products

• 
  My Sage Gourmet Summer Garden Grilling
• 
  My Sage Gourmet Mediterranean Herb Seasoning

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 379Total Fat: 16gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 100mgSodium: 540mgCarbohydrates: 14gFiber: 1gSugar: 2gProtein: 45g

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Fish grilling Tips:

Don’t try and move the fish until you can see sear marks and it has a nice crispy look to it. If you are not sure when to check the fish, try sliding a fine edged metal spatula under the long edge of the fish and carefully peak underneath. If it doesn’t life easily it probably isn’t ready to turn yet. Give it another minute, and then check in 30 second intervals.

When it is time to flip it try using either two fine edged spatulas one of either side of the fillet or if the fillet is on the thicker side you can use a large fork, slide it under the edge on one side and spatula under the other and gently flip like a pro.