A flavorful take on cod, but is it low-sodium?

I would have preferred less salt but I think the only way to get artichokes with less salt is to make your own and strip out the hearts.

Cod is a fairly bland fish, probably most familiar to you as the fish in the typical fish and chips dish in which you taste the breading more than the fish itself. As you can tell, I’m not a big cod fan, but I came cross this recipe recently that gave a nice flavor boost to the white fish.

My panko-crusted cod.
My panko-crusted cod.

The recipe calls for coating the cod with a mixture of panko breadcrumbs, artichoke hearts, Parmesan cheese, olive oil, garlic, lemon juice, basil and pepper. It also calls for adding salt but I did not. Fish does not need salt, period, in my opinion.

You mix all those ingredients and coat the cod fillets with it, then bake in a 400-degree oven for about half an hour.

The salt challenge in this is the artichoke hearts. Most canned ones have 4oo or more mgs per serving. with two-three servings in a can. I found one imported brand that had 240 mgs times three servings, or 720 mgs in the can. I used about a third of the can in the recipe, so 240 mgs of sodium spread over the four cod fillets, of which I ate two. 

Pamesan cheese also is salty, even when you use the low-fat kind as I did, but again the recipe calls for only a third of a cup spread over two servings so it’s not overwhelming . And panko breadcrumbs are much, much less salty than other varieties.

Mixing coating ingredients for the cod with the fillets in the background.
Mixing coating ingredients for the cod with the fillets in the background.

I would have preferred less salt but I think the only way to get artichokes with less salt is to make your own and strip out the hearts.

All that said, the fish was really tasty and a nice change of pace from our usual selections of salmon, trout and tuna.

John

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