Description
A quick and easy 30-minute baked cod recipe featuring a crispy, golden parmesan and breadcrumb crust. This healthy, restaurant-quality dish is perfect for busy weeknights and requires simple pantry ingredients.
Ingredients
- 1.5 to 2 pounds cod fillets (fresh or thawed frozen)
- 1/2 cup all-purpose flour (or gluten-free flour)
- 2 large eggs, beaten
- 1/2 cup freshly grated parmesan cheese
- 1 cup panko breadcrumbs (or regular Italian-style breadcrumbs)
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1/2 teaspoon paprika (smoked or regular)
- Salt and black pepper to taste
- Olive oil or cooking spray
Instructions
- Preheat oven to 400°F (200°C). Line a 13×18 inch rimmed baking sheet with parchment paper and lightly grease with cooking spray or olive oil.
- Pat cod fillets dry with paper towels to remove excess moisture. Season both sides lightly with salt and pepper.
- Set up a breading station with three shallow bowls: Bowl 1 with flour, Bowl 2 with beaten eggs (whisked with a splash of milk or water), and Bowl 3 with a mixture of breadcrumbs, parmesan, garlic powder, paprika, dried parsley, and a pinch of salt.
- Dredge each cod fillet in the flour, shaking off any excess.
- Dip the floured fish into the egg wash, ensuring full coverage and letting excess drip off.
- Press the egg-coated fish firmly into the breadcrumb mixture, coating the top and sides completely.
- Place breaded fillets on the prepared baking sheet, ensuring they are not touching to allow air circulation.
- Lightly spray the tops of the fish with olive oil cooking spray to help the breadcrumbs brown.
- Bake for 12-15 minutes, or until the crust is golden brown and the internal temperature reaches 145°F (63°C). The fish should flake easily with a fork.
- Let the fish rest for 2-3 minutes before serving immediately.
Notes
Ensure cod fillets are patted very dry before breading to prevent soggy crust. Press breadcrumbs firmly onto the fish to ensure they adhere during baking. Do not overcrowd the baking sheet to allow for proper crisping. For leftovers, reheat in an air fryer or oven at 350°F for 5-7 minutes to maintain crispiness; avoid microwaving. Frozen uncooked fillets can be frozen on a tray and then stored in a bag for later use.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 fillet
- Calories: 120
- Sugar: 1
- Sodium: 300
- Fat: 4
- Saturated Fat: 2
- Carbohydrates: 10
- Fiber: 1
- Protein: 15
Keywords: baked cod, parmesan crusted fish, healthy seafood dinner, quick weeknight meals, gluten-free options, keto friendly, easy fish recipe