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Old Bay Panko-Crusted Cobia
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Fiber Powered
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Carb Conscious
Old Bay Panko-Crusted Cobia

with Corn on the Cob & Roasted Asparagus

5 min
Difficulty: 2/3
North America

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
Fiber Powered
Pork-free
Easy Prep
Carb Conscious
Classic Plates
Ingredients
Corn on the Cob

Corn on the Cob

2 unit

Lemon

Lemon

1 unit

Asparagus

Asparagus

6 ounce

Sour Cream

Sour Cream

3 tablespoon

Old Bay Seasoning

Old Bay Seasoning

1 tablespoon

Panko Breadcrumbs

Panko Breadcrumbs

0.25 cup

Cobia

Cobia

10 ounce

Salt

Salt

Pepper

Pepper

Cooking Oil

Cooking Oil

Butter

Butter

Preparation
1
Cook Rice

• 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
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. ***Fish is fully cooked when internal temperature reaches 145°.***

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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