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 prefer a lighter meal, you can reduce the amount of rice or substitute with cauliflower rice while keeping the protein intact.
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 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 your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2
Rinse 8 oz of cod fillet under cold water and pat dry with paper towels.
- 3
In a small bowl, mix together 1/4 cup grated Parmesan cheese, 1/4 cup panko breadcrumbs, 1/2 teaspoon garlic powder, 1 teaspoon dried parsley, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
- 4
Brush 1 tablespoon of olive oil on both sides of the cod fillet.
- 5
Press the fish into the breadcrumb mixture, coating both sides evenly.
- 6
Place the coated fish on the prepared baking sheet and bake for 15-20 minutes until the fish flakes easily with a fork and the crust is golden brown.
- 7
While the fish is baking, cook 3/4 cup brown rice according to package instructions (typically 2:1 water to rice ratio, simmered for about 15-20 minutes).
- 8
Steam 1 cup of broccoli florets for 4-5 minutes until tender-crisp.
- 9
Toss the cooked broccoli with 1 teaspoon of butter and a pinch of salt.
- 10
Squeeze juice from half a lemon over the baked cod before serving.
- 11
Serve the cod with brown rice and broccoli on the side.
Nutrition Information (per serving)
926
74g
86g
32g
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