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Baked Parmesan Crusted Cod with Roasted Vegetables

Baked Parmesan Crusted Cod with Roasted Vegetables

Dinner
Prep Time
25min
Cook Time
35min
Servings
5
Calories
420
Chef's Note

For the best texture, don't overcook the cod - it should just barely flake when tested with a fork. If you have time, let the breaded fish rest in the refrigerator for 15 minutes before baking to help the crust adhere better. You can also customize the vegetable mix based on what's in season.

Tags
seafood
cod
parmesan
baked
roasted vegetables
healthy
weeknight dinner
high protein
Mediterranean
Ingredients

  • 2 pounds cod fillets

  • 1 cup Parmesan cheese, freshly grated

  • 1 cup panko breadcrumbs

  • 3 tablespoons fresh parsley, chopped

  • 1 tablespoon lemon zest

  • 1 teaspoon garlic powder

  • 1 teaspoon dried oregano

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 4 tablespoons olive oil

  • 2 tablespoons Dijon mustard

  • 2 tablespoons lemon juice

  • 1 pound baby potatoes, halved

  • 1 pint cherry tomatoes

  • 2 medium zucchini, sliced into half-moons

  • 2 medium bell peppers (mixed colors), chopped

  • 1 medium red onion, cut into wedges

  • 4 sprigs fresh thyme sprigs

  • 1 whole lemon, cut into wedges

Instructions
  • 1

    Preheat the oven to 425°F (220°C) and line two baking sheets with parchment paper.

  • 2

    In a bowl, combine 1 cup of panko breadcrumbs, 1 cup of freshly grated Parmesan cheese, 3 tablespoons of chopped parsley, 1 tablespoon of lemon zest, 1 teaspoon of garlic powder, 1 teaspoon of dried oregano, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix well.

  • 3

    In another bowl, whisk together 2 tablespoons of olive oil, 2 tablespoons of Dijon mustard, and 2 tablespoons of lemon juice to create a marinade.

  • 4

    Pat the 2 pounds of cod fillets dry with paper towels and season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.

  • 5

    Brush each cod fillet with the Dijon-lemon marinade, then press the Parmesan-breadcrumb mixture onto the top of each fillet, ensuring an even coating.

  • 6

    Place the coated cod fillets on one of the prepared baking sheets.

  • 7

    In a large bowl, toss 1 pound of halved baby potatoes, 1 pint of cherry tomatoes, 2 medium sliced zucchini, 2 medium chopped bell peppers, and 1 medium red onion cut into wedges with 2 tablespoons of olive oil, 4 sprigs of thyme, and the remaining salt and pepper.

  • 8

    Spread the vegetables evenly on the second baking sheet.

  • 9

    Place the vegetables in the oven first and roast for 15 minutes.

  • 10

    After 15 minutes, place the cod in the oven and continue roasting both the vegetables and cod for an additional 15-20 minutes, until the fish is opaque and flakes easily with a fork, and the vegetables are tender and slightly caramelized.

  • 11

    Remove both baking sheets from the oven. Discard the thyme sprigs.

  • 12

    Serve each cod fillet with a generous portion of roasted vegetables and a wedge of lemon for squeezing over the fish.

Nutrition Information (per serving)
420
Calories
38g
Protein
28g
Carbs
16g
Fat
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