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Parmesan Crusted Cod
You have to try this tender Parmesan Crusted Cod recipe. The parmesan cheese lends an amazing, sharp flavor to the cod while making it crispy on the outside.
Prep Time
5 mins
Cook Time
5 mins
Total Time
23 mins
Servings: 2
Calories: 148 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 - 8 oz cod filets
- 1 tablespoon olive oil
- 2 tablespoon grated Parmesan cheese
- 2 tablespoon Italian style breadcrumbs
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ¼ teaspoon pepper
Instructions
- Preheat oven to 400ºF.
- Blot cod filets with paper towel to absorb the moisture.
- In a small mixing bowl, combine olive oil, parmesan cheese, breadcrumbs, salt, garlic powder, and pepper.
- Press mixture onto both sides of the filets.
- Place breaded filets on a greased baking sheet.
- Bake for 18-20 minutes or until cod flakes apart with a fork.
Cup of Yum
Notes
- Don’t overcook the fish: Keep an eye on the cod as it cooks. If it stays in the oven too long the breadcrumbs will burn and the fish will become dry.
- Make it ahead: Meal prep and make a batch of baked cod with breadcrumbs and store them in the freezer. Thaw throughout the week for lunch or an easy dinner option.
- Spray the fish: For an extra crispy result, lightly spray the tops of the cod filet with oil spray.
Nutrition Information
Calories
148kcal
(7%)
Carbohydrates
8g
(3%)
Protein
8g
(16%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Cholesterol
17mg
(6%)
Sodium
818mg
(34%)
Potassium
162mg
(5%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
75IU
(2%)
Vitamin C
1mg
(1%)
Calcium
69mg
(7%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 148
% Daily Value*
| Calories | 148kcal | 7% |
| Carbohydrates | 8g | 3% |
| Protein | 8g | 16% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 17mg | 6% |
| Sodium | 818mg | 34% |
| Potassium | 162mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 75IU | 2% |
| Vitamin C | 1mg | 1% |
| Calcium | 69mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.