0 from 6 votes
Baked Cod With Panko
This Crispy Oven Baked Cod Recipe With Panko and Parmesan is an easy 20-minute dinner, ideal for busy weeknights.
Prep Time
7 mins
Cook Time
7 mins
Total Time
20 mins
Servings: 2 portions
Calories: 353 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 2 cod fillets (150 to 170 grams each)
- 20 g grated parmesan
- 1 tablespoon lemon zest
- 2 tablespoon lemon juice
- ⅓ cup panko breadcrumbs (20 grams)
- 2 tablespoon olive oil (or melted butter)
- 1 clove garlic (grated)
- 1 ½ tablespoon chopped parsley and dill
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 190 °C (375 °F) and lightly oil a baking dish or line a baking tray with parchment paper.
- Place the panko, parmesan cheese, lemon zest, lemon juice, grated garlic, parsley, dill, salt and pepper In a medium bowl.
- Add the olive oil (or melted butter) to the bowl and give them a good stir, until the mixture has a crumbly appearance.
- Lightly season the cod fillets and spread the panko topping among the fillets, pressing lightly so that it sticks.
- Arrange the fillets in your oven dish and cook them in preheated oven for 12 to 15 minutes, depending on the size/thickness of the fish. The topping should be slightly browned and the fish is mostly opaque (just cooked through), with a trace of translucence in the centre.
- Serve the fish immediately with Tartar Sauce with Capers and a delicious vegetable side or potato chips while it’s warm and the crust is nice and crunchy.
Cup of Yum
Notes
- To make things even quicker and easier, you can make the panko topping up to five days in advance and keep it refrigerated in an airtight container. When you are ready to cook your dish, simply spread the topping on the fish fillets and bake them for 12 to 15 minutes.
- I recommend using fresh wild cod whenever possible.
- You can use frozen cod or any other firm white fish for this recipe. Make sure the fish is totally thawed before cooking.
Nutrition Information
Calories
353kcal
(18%)
Carbohydrates
11g
(4%)
Protein
35g
(70%)
Fat
19g
(29%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Cholesterol
82mg
(27%)
Sodium
924mg
(39%)
Potassium
787mg
(22%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
411IU
(8%)
Vitamin C
16mg
(18%)
Calcium
147mg
(15%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2portions
Amount Per Serving
Calories 353
% Daily Value*
| Calories | 353kcal | 18% |
| Carbohydrates | 11g | 4% |
| Protein | 35g | 70% |
| Fat | 19g | 29% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 82mg | 27% |
| Sodium | 924mg | 39% |
| Potassium | 787mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 411IU | 8% |
| Vitamin C | 16mg | 18% |
| Calcium | 147mg | 15% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.