Parmesan Cod

User Reviews

5.0

3 reviews
Excellent
  • Prep Time

    5 mins

  • Cook Time

    5 mins

  • Total Time

    15 mins

  • Servings

    2 people

  • Calories

    257 kcal

  • Course

    Main Course

  • Cuisine

    American

Parmesan Cod

This easy Parmesan cod is topped with a mayo and cheese mixture, and then cooked under high heat until tender. Serve it with a healthy lemon and caper yogurt sauce.

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Ingredients

Servings

Parmesan Halibut:

  • 8 ounces cod (2 fillets)
  • Pinch salt
  • 1 tablespoon oil (olive or avocado)
  • 2 tablespoons mayonnaise
  • 2 tablespoons freshly grated Parmesan, plus more if desired
  • 1 teaspoon Worcestershire sauce 
  • ½ teaspoon garlic powder
  • ¼ teaspoon red pepper flakes (optional)

Lemon Yogurt Sauce:

  • ½ cup plain greek yogurt
  • 1 tablespoon Dijon mustard (regular or whole-grain)
  • 1 tablespoon capers
  • ½ lemon, juiced
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Instructions

  1. Move an oven rack to about 4" away from the broiler. Preheat broiler to high.Brush an oven-safe pan or casserole dish with oil. Sprinkle cod with salt and place it in the oiled pan. Set aside.
  2. In a small bowl, mix together the mayo, Parmesan, Worcestershire, garlic powder and red pepper flakes (if using). Generously top the cod fillets with the mayo and cheese mixture, smoothing the mixture out with the back of a spoon.If desired, top the fish with a little more Parmesan.
  3. Slide the pan into the oven.Cook cod for 8 minutes per 1" thickness, or until the fish is opaque and beginning to flake apart, and the top is golden brown.Do not flip the fish halfway through cooking.
  4. While the cod cooks, add the yogurt, mustard, capers, and lemon juice to a small bowl and whisk to blend. The sauce flavor and thickness will vary depending on the yogurt and mustard used. Taste the sauce. Add more mustard if desired, or more yogurt if the sauce seems too spicy. If the sauce is too thick, add a little juice from the caper jar.When the cod is done cooking, remove it from the oven and move the fish to plates. Serve immediately along with sauce.

Nutrition Information

Show Details
Calories 257kcal (13%) Carbohydrates 8g (3%) Protein 28g (56%) Fat 13g (20%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 6g Trans Fat 1g Cholesterol 57mg (19%) Sodium 494mg (21%) Potassium 635mg (18%) Fiber 1g (4%) Sugar 3g (6%) Vitamin A 189IU (4%) Vitamin C 16mg (18%) Calcium 151mg (15%) Iron 1mg (6%)

Nutrition Facts

Serving: 2people

Amount Per Serving

Calories 257 kcal

% Daily Value*

Calories 257kcal 13%
Carbohydrates 8g 3%
Protein 28g 56%
Fat 13g 20%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 6g 30%
Trans Fat 1g 50%
Cholesterol 57mg 19%
Sodium 494mg 21%
Potassium 635mg 14%
Fiber 1g 4%
Sugar 3g 6%
Vitamin A 189IU 4%
Vitamin C 16mg 18%
Calcium 151mg 15%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.

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5.0

3 reviews
Excellent

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