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Crispy Parmesan-Crusted Cod

Crispy Parmesan-Crusted Cod

Crispy Parmesan-Crusted Cod is a high-protein, low-carb dish bursting with flavor, perfect for any dinner occasion.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: American
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Cod Coating
  • 4 fillets Fresh Cod Fillets Around 6 oz each.
  • 1 cup Parmesan Cheese Finely grated; substitute with nutritional yeast for dairy-free.
  • 1 cup Panko Breadcrumbs or Almond Flour Panko for crunch, almond flour for low-carb.
Binding
  • 2 large Eggs Beaten well.
Flavor Enhancement
  • 1 teaspoon Garlic Powder Or use fresh minced garlic.
  • 1 teaspoon Paprika Smoked paprika for a unique twist.
  • 0.5 teaspoon Salt Adjust to taste.
  • 0.5 teaspoon Freshly Cracked Pepper Adjust to taste.
Cooking and Garnishing
  • 2 tablespoons Olive Oil or Melted Butter Based on dietary preferences.
  • 2 tablespoons Fresh Parsley Chopped; optional.
  • 4 wedges Lemon For serving.

Equipment

  • oven
  • Skillet
  • Baking Sheet
  • Shallow bowls
  • Paper towels

Method
 

Preparation
  1. Preheat your oven to 400°F (200°C). Dry the cod fillets with paper towels to help the coating adhere.
  2. Create a dredging station with beaten eggs in one shallow bowl and the Parmesan, panko (or almond flour), garlic powder, paprika, salt, and pepper in another.
  3. Dip each cod fillet into the eggs, allowing excess to drip off, then press into the Parmesan mixture to coat.
  4. Line a baking sheet with parchment paper, place coated fillets on the sheet, drizzle with olive oil or butter.
  5. Bake for 12-15 minutes until golden brown and flaky.
  6. For a pan-fry option, heat olive oil or butter in a skillet and cook each fillet for 3-4 minutes per side.
  7. Garnish with chopped parsley and serve with lemon wedges.

Nutrition

Serving: 1filletCalories: 320kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 125mgSodium: 500mgPotassium: 600mgFiber: 1gSugar: 1gVitamin A: 350IUVitamin C: 2mgCalcium: 250mgIron: 1mg

Notes

Ensure the cod is dried well for crispy results. Monitor cooking times to avoid overcooking and maintain a flaky texture.

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