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Baked Parmesan Crusted Cod with Mediterranean Couscous

Baked Parmesan Crusted Cod with Mediterranean Couscous

Dinner
Prep Time
20min
Cook Time
25min
Servings
4
Calories
425
Chef's Note

For the best texture, don't overcook the cod - it should be just opaque and flake easily. If you prefer a crispier crust, you can broil the fish for the final 1-2 minutes, but watch carefully to prevent burning. The couscous salad can be made ahead and refrigerated for up to a day, just bring to room temperature before serving.

Tags
seafood
Mediterranean
cod
baked
parmesan
couscous
healthy
dinner
weeknight meal
Ingredients

  • 1.5 pounds cod fillets

  • 1/2 cup grated Parmesan cheese

  • 1/2 cup panko breadcrumbs

  • 1 teaspoon dried oregano

  • 1 tablespoon lemon zest

  • 1/2 teaspoon garlic powder

  • 3 tablespoons olive oil

  • 2 tablespoons Dijon mustard

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1.5 cups couscous

  • 1.75 cups vegetable broth

  • 1 cup cherry tomatoes

  • 1/2 medium cucumber

  • 1/3 cup kalamata olives

  • 1/3 cup feta cheese

  • 1/4 cup fresh parsley

  • 2 tablespoons lemon juice

  • 1/4 cup red onion

Instructions
  • 1

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

  • 2

    Pat the cod fillets dry with paper towels and season both sides with 1/2 teaspoon salt and 1/4 teaspoon pepper.

  • 3

    In a shallow bowl, combine the Parmesan cheese, panko breadcrumbs, dried oregano, lemon zest, and garlic powder.

  • 4

    In another bowl, mix 1 tablespoon olive oil with the Dijon mustard.

  • 5

    Brush each cod fillet with the mustard mixture, then press into the Parmesan breadcrumb mixture, coating both sides.

  • 6

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

  • 7

    Bake for 15-18 minutes, or until the fish flakes easily with a fork and the crust is golden brown.

  • 8

    While the fish bakes, prepare the couscous. Bring the vegetable broth to a boil in a medium saucepan.

  • 9

    Add the couscous, stir, cover, and remove from heat. Let stand for 5 minutes, then fluff with a fork.

  • 10

    Meanwhile, dice the cucumber, halve the cherry tomatoes, chop the olives, dice the red onion, and chop the parsley.

  • 11

    In a large bowl, combine the fluffed couscous, tomatoes, cucumber, olives, red onion, and feta cheese.

  • 12

    Whisk together the remaining 1 tablespoon olive oil, lemon juice, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour over the couscous mixture.

  • 13

    Add the chopped parsley to the couscous and toss gently to combine.

  • 14

    Serve each cod fillet with a portion of the Mediterranean couscous.

Nutrition Information (per serving)
425
Calories
35g
Protein
38g
Carbs
15g
Fat
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