How to:
Breading: We’re breading the cod in a mixture of grated Parmesan cheese and seasonings. You’ll just want to stir together Parmesan, garlic powder, onion powder, paprika, and red pepper flakes in a shallow dish.
Dredging: Add an egg to a second shallow dish and beat until it’s smooth. Dip the cod first in the egg and then into the breading mixture.
Bake: Place the fish on a greased baking sheet and bake at 425 degrees for about 10 minutes. The fish should easily flake apart with a fork.
Serving: We like to serve this Parmesan crusted cod with lemon wedges, but this homemade tartar sauce is always welcome on our table.
How to tell when cod is done:
The easiest way to tell when fish is done is to use your fork!
Place the fork into the fish and give it a little twist. The fish will flake apart when it’s fully cooked and no longer look translucent.
Fish is fully cooked at an internal temperature of 145 degrees.
Ingredients
▢4 cod filets about 5 ounces each
▢1 large egg beaten
▢½ cup grated Parmesan
▢1 teaspoon garlic powder
▢1 teaspoon onion powder
▢1 teaspoon smoked paprika
▢½ teaspoon red pepper flakes
▢Lemon for serving.
Instructions
Preheat oven to 425 degrees. Spray a baking sheet with non-stick spray.
Place the egg in a shallow dish.
Add the Parmesan and seasonings to a second shallow dish and mix together with a fork to combine.
Dip each cod filet first in the egg and then in the Parmesan mixture to coat. Arrange on the baking sheet.
Bake for 10-12 minutes or until fish is easily flaked with a fork.
Serve with lemon wedges or tartar sauce, if desired.
Tips & Notes:
We use the powdery Parmesan cheese in the green can for a finer breading, but you could also use shredded Parmesan for a different texture.
Nutrition Information:
Serving: 1cod filet| Calories: 119kcal (6%)| Carbohydrates: 5g (2%)| Protein: 14g (28%)| Fat: 5g (8%)| Saturated Fat: 2g (13%)| Polyunsaturated Fat: 2g| Cholesterol: 77mg (26%)| Sodium: 273mg (12%)| Fiber: 1g (4%)| Sugar: 1g (1%)| Net Carbs: 4g (8%).
