Baked Cod
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
424 kcal
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Course
Main Course
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Cuisine
American
Baked Cod
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Easy, healthy and delicious, this oven baked cod recipe is ready to serve in less than 20 minutes. Topped with a lemon and parmesan breading, this crispy cod is perfect for an easy weeknight meal.
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Ingredients
- 1.5 lb cod about 4 fish filets
- 5 tablespoons olive oil divided
- 1 teaspoon salt
- ½ teaspoon black pepper ground
- 1 teaspoon Italian herb seasoning
- 1 cup panko bread crumbs italian style
- ½ cup Parmesan Cheese finely shredded
- ¼ cup parsley chopped, fresh
- 5 cloves garlic finely minced
- 1 Tablespoon lemon from 1 lemon & lemon wedges for garnish, zest and 2 teaspoons juice
Instructions
- Preheat the oven to 400 F and line a baking sheet with parchment paper.
- Brush both sides of cod filets with 3 tablespoons of olive oil, season with salt, ground black pepper and Italian seasoning.
- Combine Italian Panko breadcrumbs, Parmesan cheese, parsley, minced garlic, 2 tablespoons olive oil, and lemon zest & juice in a small mixing bowl.
- Top each filet with a generous portion of the herb-crumb mixture and bake in a preheated oven for about 10 – 12 minutes.
Notes
- Pat the fish dry to remove excess moisture. This is especially important if you are using frozen fish as if there is too much water in the fillets they can become soggy.
- The cod is ready when it is easily flaked with a fork.
- Make this recipe gluten-free by using GF panko breadcrumbs.
- For a different flavor, try swapping the lemon for lime.
- Make this recipe dairy-free by skipping the parmesan.
Nutrition Information
Show Details
Calories
424kcal
(21%)
Carbohydrates
16g
(5%)
Protein
38g
(76%)
Fat
23g
(35%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
14g
(70%)
Cholesterol
84mg
(28%)
Sodium
978mg
(41%)
Potassium
831mg
(18%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
508IU
(10%)
Vitamin C
22mg
(24%)
Calcium
222mg
(22%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 424 kcal
% Daily Value*
| Calories | 424kcal | 21% |
| Carbohydrates | 16g | 5% |
| Protein | 38g | 76% |
| Fat | 23g | 35% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Cholesterol | 84mg | 28% |
| Sodium | 978mg | 41% |
| Potassium | 831mg | 18% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 508IU | 10% |
| Vitamin C | 22mg | 24% |
| Calcium | 222mg | 22% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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