Baked Parmesan Crusted Cod
10min
20min
1
926
Chef's Note
For the crispiest crust, make sure to pat the fish completely dry before coating. If you have a few extra minutes, you can refrigerate the breaded fish for 15 minutes before baking to help the coating adhere better.
Tags
Ingredients
8 oz cod fillet
1/4 cup grated Parmesan cheese
1/4 cup panko breadcrumbs
1 tablespoon olive oil
1/2 whole lemon
1/2 teaspoon garlic powder
1/2 teaspoon dried parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
3/4 cup brown rice
1 cup broccoli florets
1 teaspoon butter
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, mix 1/4 cup grated Parmesan cheese, 1/4 cup panko breadcrumbs, 1/2 teaspoon garlic powder, 1/2 teaspoon dried parsley, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
- 4
Brush the cod with 1 tablespoon olive oil, then press into the breadcrumb mixture, coating all sides.
- 5
Place the coated fish on the prepared baking sheet and bake for 15-20 minutes until fish flakes easily with a fork.
- 6
While the fish bakes, cook 3/4 cup brown rice according to package instructions (typically 1 part rice to 2 parts water, simmered for about 15-20 minutes).
- 7
Steam 1 cup broccoli florets for 4-5 minutes until tender-crisp.
- 8
Toss the cooked broccoli with 1 teaspoon butter and a pinch of salt.
- 9
Squeeze juice from half a lemon over the baked cod before serving.
- 10
Serve the Parmesan crusted cod with brown rice and broccoli on the side.
Nutrition Information (per serving)
926
74g
86g
32g
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