This recipe for panko-crusted cod offers much of the pleasures of fried fish with barely any of the hassle or fat and calories.

Beaten eggs and well-seasoned bread crumbs create a flavorful crust. While the fish cooks, you can make a quick tartar sauce to brighten up the taste buds.

Recipe from Michael Hastings

Send requests or recipes to Recipe Swap, c/o Michael Hastings, Food Editor, Winston-Salem Journal, 418 N. Marshall St., Winston-Salem, NC 27101; or email to mhastings@wsjournal.com. Please include name, address and a daytime telephone number. Previously published recipes are available in the Recipe Database at www.journalnow.com/swap.

Load comments