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Baked Parmesan-Crusted Cod with Roasted Asparagus

Baked Parmesan-Crusted Cod with Roasted Asparagus

Dinner
Prep Time
20min
Cook Time
25min
Servings
5
Calories
320
Chef's Note

For the crispiest crust, make sure to pat the cod completely dry before coating. If cooking for picky eaters, you can cut the fish into 'fish stick' shapes before breading for a more kid-friendly presentation. The leftovers make a great protein addition to lunch salads the next day!

Tags
low carb
kid-friendly
high protein
gluten-free
weeknight dinner
Ingredients

  • 1.5 pounds cod fillets

  • 3/4 cup grated Parmesan cheese

  • 1/2 cup almond flour

  • 1 tablespoon dried Italian herbs

  • 1 teaspoon garlic powder

  • 1 tablespoon lemon zest

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 2 large eggs

  • 1 tablespoon Dijon mustard

  • 2 bunches asparagus

  • 3 tablespoons olive oil

  • 1 whole lemon

  • 1/4 cup fresh parsley

Instructions
  • 1

    Preheat your oven to 400°F (200°C) and line two baking sheets with parchment paper.

  • 2

    Wash the asparagus and trim the woody ends. Place on one of the baking sheets, drizzle with 2 tablespoons olive oil, and season with salt and pepper. Toss to coat evenly.

  • 3

    Pat the cod fillets dry with paper towels and season lightly with salt and pepper.

  • 4

    In a shallow dish, combine the Parmesan cheese, almond flour, Italian herbs, garlic powder, lemon zest, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

  • 5

    In another shallow dish, whisk together the eggs and Dijon mustard.

  • 6

    Dip each cod fillet into the egg mixture, allowing excess to drip off, then coat thoroughly in the Parmesan mixture, pressing gently to adhere.

  • 7

    Place the coated fillets on the second prepared baking sheet and drizzle with the remaining 1 tablespoon of olive oil.

  • 8

    Place both baking sheets in the oven. Bake the cod for 15-18 minutes until it flakes easily with a fork and the crust is golden brown.

  • 9

    Roast the asparagus for 12-15 minutes until tender but still crisp.

  • 10

    Cut the lemon into wedges for serving.

  • 11

    Chop the fresh parsley for garnish.

  • 12

    Serve the cod with roasted asparagus on the side, garnished with fresh parsley and lemon wedges.

Nutrition Information (per serving)
320
Calories
35g
Protein
8g
Carbs
17g
Fat
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