Baked Parmesan Crusted Cod
10min
20min
1
926
Chef's Note
For the crispiest crust, make sure to pat the cod completely dry before coating. If you have a few extra minutes, letting the breaded fish rest in the refrigerator for 5-10 minutes before baking helps the coating adhere better.
Tags
Ingredients
8 oz cod fillet
1/4 cup grated parmesan cheese
1/4 cup panko breadcrumbs
1 large egg
1/2 lemon
1/2 tsp garlic powder
1 tsp dried parsley
1 tbsp olive oil
1/4 tsp salt
1/4 tsp black pepper
3/4 cup brown rice
1 cup broccoli florets
Instructions
- 1
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2
Rinse 8 oz cod fillet and pat dry with paper towels.
- 3
In a shallow bowl, beat 1 large egg with a fork.
- 4
In another shallow bowl, mix 1/4 cup grated parmesan cheese, 1/4 cup panko breadcrumbs, 1/2 tsp garlic powder, 1 tsp dried parsley, 1/4 tsp salt, and 1/4 tsp black pepper.
- 5
Dip the cod fillet in the beaten egg, then coat with the parmesan-breadcrumb mixture, pressing gently to adhere.
- 6
Place the coated cod on the prepared baking sheet and drizzle with 1 tbsp olive oil.
- 7
Bake for 15-20 minutes until the fish is opaque and flakes easily with a fork.
- 8
While the fish bakes, cook 3/4 cup brown rice according to package instructions (typically 1:2 ratio of rice to water, simmered for about 15-20 minutes).
- 9
Steam 1 cup broccoli florets for 4-5 minutes until tender-crisp.
- 10
Squeeze juice from 1/2 lemon over the baked cod before serving.
- 11
Serve the cod with brown rice and steamed broccoli on the side.
Nutrition Information (per serving)
926
74g
86g
32g
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