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Old Bay Panko-Crusted Cobia
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Calorie Smart
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Old Bay Panko-Crusted Cobia

with Corn on the Cob & Roasted Asparagus

5 min
Difficulty: 2/3

Cobia is a buttery mild fish that’s firm enough to hold together while it cooks, and has an ideal amount of fat to keep it juicy. It’s just about a perfect fish—you’ll love it! Here, we coat cobia fillets with crunchy, buttery panko and bold, punchy Old Bay seasoning and roast it along with salt-and-pepper asparagus. Serve this delicious fish with a drizzle of Old Bay-spiced crema, plus corn on the cob on the side.

Allergens

Fish
Wheat
Milk

Utensils

Baking Sheet
Paper Towel
Small Bowl
Medium Bowl

Tags

Under 650 Calories
Calorie Smart
Fiber Powered
Carb Smart
Pork-free
Oven Ready
Easy Prep
Carb Conscious
Sodium Smart
Premium
Classic Plates
Surf-turf
Ingredients
Sour Cream

Sour Cream

3 tablespoon

Asparagus

Asparagus

6 ounce

Cobia

Cobia

10 ounce

Lemon

Lemon

1 unit

Old Bay Seasoning

Old Bay Seasoning

0.67 tablespoon

Corn on the Cob

Corn on the Cob

2 unit

Panko Breadcrumbs

Panko Breadcrumbs

0.25 cup

Salt

Salt

teaspoon (tsp)

Cooking Oil

Cooking Oil

2 teaspoon (tsp)

Butter

Butter

2 tablespoon (tbsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Preparation
1
Prep

  • Adjust rack to top position (top and middle positions for 4 servings) and preheat oven to 450 degrees. Wash and dry produce.

  • Trim and discard bottom 1 inch from asparagus. Quarter lemon.

2
Mix Sauce

  • In a small bowl, combine sour cream and 1 tsp Old Bay Seasoning (2 tsp for 4 servings). Add water 1 tsp at a time until sauce reaches a drizzling consistency.

  • Reserve half the sauce in a separate small bowl.

3
Mix Panko

  • Place 1 TBSP butter (2 TBSP for 4) in a medium microwave-safe bowl. Microwave until melted, 30 seconds.

  • Let cool slightly, then stir in panko and 1 tsp Old Bay Seasoning (2 tsp for 4). (Be sure to measure the Old Bay Seasoning—we sent more!)

4
Roast Asparagus & Cobia

  • Toss asparagus on one side of a baking sheet with a drizzle of oil, salt, and pepper (for 4 servings, spread out across entire sheet).

  • Lightly oil empty side of baking sheet (for 4, use a second baking sheet). Pat cobia* dry with paper towels and season with salt and pepper.

  • Place cobia on oiled side of sheet; brush tops with a thin layer of reserved sauce. Mound with panko mixture, pressing firmly to adhere (no need to coat the undersides).

  • Roast on top rack (for 4, roast asparagus on top rack and cobia on middle rack) until crust is golden brown and fish is cooked through, 12-15 minutes.

5
Cook Corn

  • Wrap corn on the cob in damp paper towels. Microwave until kernels are tender and corn is warmed through, 3-4 minutes. (Work in batches for 4 servings.)

6
Finish & Serve

  • Cut corn on the cob into smaller pieces if desired.

  • Divide cobia, corn, and asparagus between plates. Drizzle remaining sauce over cobia and serve with lemon wedges on the side.

Nutrition per serving

610

kcal

Calories

36

g

Fat

16

g

Saturated Fat

44

g

Carbohydrate

9

g

Sugar

7

g

Dietary Fiber

35

g

Protein

120

mg

Cholesterol

650

mg

Sodium

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