Panko Crusted Cod Fish Sandwich w/ Baked Fries

Dinner Tonight: Panko Crusted Cod Fish Sandwich w/ Baked Fries





For Breakfast this morning I prepared a Chicken Sausage Patty Breakfast Sandwich. I toasted a

Healthy Life Multi Grain English Muffin, heated up a al fresco Country Style Chicken Sausage Patty, and topped it with a 1/2 slice of Kraft Deli Deluxe Sharp Cheddar Cheese. Love these Breakfast Sandwiches! Also I had my morning cup of Bigelow Decaf Green Tea. It's a hot one out there today! Humid and a high of 97 degrees. Had a few things to do outside around the house and I got those done right after Breakfast. I don't mind the heat but I can't take the humidity! Mom went to a Church Picnic about 2:00 this afternoon. She didn't last long though, just too hot out. Me, I just did a few things around the house. For Dinner tonight I prepared a Panko Crusted Cod Fish Sandwich w/ Baked Fries.



I had purchased the Cod Loin Fillets at Kroger and had it in the freezer. So I laid the fillet in the

fridge overnight to thaw. To prepare the Cod I rinsed the fillet off with cold water and patted dry. Then seasoned them with McCormick Grinder Sea Salt and Peppercorn Medley. Combined flour and both Garlic Powder and Onion powder. Then pressed both sides of fillet into flour for a light dusting , shaking off any excess flour. Dipped the floured fillets into some Paprika seasoned Egg Beater’s, allowing excess to drip off. Placed the fillets, one at a time, in Panko Bread Crumbs, and lightly toss fillets until both sides are covered. Meanwhile, heated 1 tablespoon of Extra Light Olive Oil in a skillet and placed the fillets in and cooked 3 minutes each side. Served on a Aunt Millie’s Reduced Calorie Whole Grain Bun. I love making Fish Sandwiches with Cod and the Panko Bread Crumbs. The Panko gives the Sandwich a great crunch. The Cod cooks up great no matter how you prepare it. Plus it’s a very meaty Fish which makes for one excellent Fish Sandwich.



For my Fries I’m using my favorite, Alexia Organic Yukon Select Fries. Seasoned them with

McCormick Grinder Sea Salt and Black Peppercorn Medley. Baked them at 425 degrees for 16 minutes. They bake up beautifully and seasoned just right, excellent Shoestring Fry! Plus they are only 120 calories and 15 net carbs. It’s my 4th day of Fish and Seafood – Shrimp, Walleye, Fried Oysters, and Cod today. For Dessert later Jello Sugar Free Dark Chocolate Pudding topped with Cool Whip Free. In case you haven't seen it yet there's a new Cool Whip w/ Oreo's, too good to be a topping! I plan using it to make a Cool Whip Pie!







Panko Crusted Cod Fish Sandwich

Ingredients:

(4) 4oz. Cod Fillets

1c. Panko Bread Crumbs
Sea Salt and Ground Black Pepper, to taste
1 tsp. Onion Powder
1/2 tsp. Garlic Powder
1/2 tsp. Paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 Tbs. Light Olive Oil

Directions:

* Rinse fillets and pat dry the fillets and season with Sea Salt and Pepper.
* Combine flour and both Garlic Powder and Onion powder then press both sides of fillet into flour for a light dusting , shaking off any excess flour.
* Dip floured fillets into Paprika Seasoned Egg Beater’s, allowing excess to drip off.
* Place fillets, one at a time, in Panko Bread Crumbs and lightly toss fillets until both sides are covered.
* Meanwhile, heat canola oil in skillet and place the fillets in oil and saute 4 minutes each side, or until fillets are heated through and Panko Crust has browned.
Number of Servings: 4




Alexia Organic Yukon Select Fries

Lightly seasoned with sea salt, these Julienne Fries make your everyday French fry wonder where it went wrong.

Ingredients: Organic Potatoes, Organic Canola Oil and/or Organic Sunflower Oil and/or Organic Safflower Oil, Sea Salt, Citric Acid.

Nutrition Facts
Serving Size 3 oz (84 g)
Per Serving % Daily Value*
Calories 120
Calories from Fat 36
Total Fat 4g 6%
Saturated Fat 0g 0%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg 0%
Sodium 200mg 8%
Potassium 310mg 9%
Carbohydrates 18g 6%
Dietary Fiber 3g 12%
Sugars 0g
Protein 2g
https://www.alexiafoods.com/products/fries/yukon-gold-julienne-fries