Crispy Baked Cod with Parmesan Crust: A Simple and Delicious Recipe

Looking for a light, delicious, This Crispy Baked Cod with Parmesan Crust recipe is the perfect answer. Packed with flavor, low in calories, and easy to make, this dish is ideal for a quick weeknight dinner or a sophisticated weekend meal. The crispy Parmesan coating elevates the mild cod fillets, creating a golden crust that’s irresistibly good and guilt-free!

Ingredients

• 4 cod fillets (about 4–6 oz each)
• 1/2 cup grated Parmesan cheese
• 1/3 cup whole wheat panko breadcrumbs
• 2 tbsp chopped fresh parsley
• 1/2 tsp garlic powder
• 1/4 tsp paprika
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 1 large egg white, lightly beaten
• Cooking spray
• Lemon wedges, for serving

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.

Prepare the Parmesan Coating

1. In a shallow dish, combine Parmesan cheese, panko breadcrumbs, parsley, garlic powder, paprika, salt, and black pepper.
2. Drizzle the olive oil into the mixture and toss until the crumbs are evenly coated.

Coat the Cod Fillets

1. Pat the cod fillets dry with a paper towel. This helps the coating stick better.
2. Dip each fillet into the egg white, ensuring it’s fully coated.
3. Press the fillets into the Parmesan breadcrumb mixture, gently pressing to adhere the crust to the fish.

Bake the Cod

1. Arrange the coated cod fillets on the prepared baking sheet. Lightly spray the tops with cooking spray to enhance crispiness.
2. Bake in the preheated oven for 12–15 minutes, or until the crust is golden brown and the fish flakes easily with a fork.
3. For an extra crispy finish, broil the fillets for 1–2 minutes at the end of the baking time.

Serve

Serve immediately with lemon wedges on the side for a burst of fresh flavor. Pair with your favorite veggies or a simple salad for a complete meal.

Nutritional Information

(Per Serving)

• Calories: ~220
• Protein: 28g
• Carbohydrates: 6g
• Fat: 8g
• Fiber: 1g
• WW Points: ~4

Why You’ll Love This Recipe

1. Quick & Easy: Ready in under 30 minutes, making it perfect for busy weeknights.
2. Healthy & Flavorful: High in protein, low in fat, and packed with flavor thanks to the Parmesan and spices.
3. Family-Friendly: Even picky eaters will love the crispy, cheesy crust.

Tips for Success

1. Choose Fresh Cod: Fresh cod works best for this recipe, but frozen cod (thawed and patted dry) also works well.
2. Customize the Seasoning: Add a pinch of cayenne for heat or Italian seasoning for a Mediterranean twist.
3. Avoid Overcooking: Cod cooks quickly, so keep an eye on it to ensure it stays moist and flaky.

Serving Suggestions

• Side Dishes: Serve with roasted vegetables, steamed asparagus, or a light quinoa salad.
• Sauces: Pair with a dollop of tartar sauce, a squeeze of lemon, or a light garlic yogurt sauce.

This Crispy Baked Cod with Parmesan Crust proves that healthy eating doesn’t have to be bland or boring. With its golden, cheesy crust and tender, flaky fish, this dish will have your family and friends asking for seconds. Light, satisfying, and full of flavor, it’s a recipe you’ll want to add to your regular rotation!