Healthy Parmesan Baked Cod Recipe

A dish that deserves clamor at the table— that’s this healthy parmesan baked cod recipe. It’s basically impossible to mess up: it cooks quickly, is hard to overcook, and easy to flavor however you want.

Baked cod is lemony, buttery, moist, and tender. This dish is hassle-free and sets the stage for every beautiful and delicate feast.

What Is Cod Fish?

Cod fish is a sweeter white fish with a mild-taste, firm texture, and no fishy smell. It’s adaptable for different cooking methods.

As lean as it is, cod fish works well with most common seasonings. It can also go with many types of dishes.

We made this healthy baked cod recipe with pre-sliced Atlantic cod fish, however, feel free to use whatever kind you prefer. Don’t forget to pat the fish fillets dry to remove excess water before marinating them with spices.

If you are using frozen raw cod fish, you’ll need to plan on what day you want to serve it. After that, transfer it to the refrigerator one day before cooking to allow it to thaw.

Want to make other fish for dinner as well? Here are a few to try out: Salmon Piccata Recipe, Grilled Sea Bass Recipe, and Air Fryer Tilapia Recipe.

Calories

One fillet of Atlantic cod fish (weighing 231 grams) is 189 calories. It contains zero grams of carbohydrate and only 1.55 grams of fat.

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This parmesan baked cod recipe delivers only 459 calories per one serving. In which, there are 194 calories from fat.

Types of Cod Fish

All species of cod fish are great sources of omega 3 fatty acids, lean protein, and vitamin B12. If consumed in moderation, cod fish is a wonderful choice for low-carb diets and clean eating.

1. Atlantic

Atlantic cod fish is a firm and white fish found in the cold and deep water in the North Atlantic. They have a mild and slightly rich flavor.

2. Black

Black cod fish is mostly found in the Pacific waters around New Zealand. It’s a small-scale species that’s known for a soft texture and is the most favorable choice for smoking.

3. Rock

The rock cod is distributed throughout the coasts of south-eastern Australia and around the coasts of New Zealand and California. They’re firm, white, and mild in taste.

Rockfish matures late, therefore, they don’t quite make a sustainable food source.

4. Alaskan

Alaskan cod fish, also known as Pacific cod, lives in the Pacific Northwest and cold waters around Alaska. It’s firm, moist, and slightly sweet with large flakes and thick fillets.

Alaskan cod fish is an economical seafood choice and suitable for either baking, grilling, or frying. It is mostly found in sandwiches and surimi.

How to Make

1. Seasoning

In this healthy Parmesan baked cod recipe, the seasoning mixture includes salt, pepper, garlic powder, flour, paprika, coriander powder, and cumin powder.

We only added a pinch of paprika to create an appealing color for the cod. Don’t worry, it won’t make the dish spicy.

2. Pan-Fried

In this healthy parmesan baked cod fish, we applied both the pan-searing and baking methods. Pan-searing gives the cod fish a crispy outer with a nice smoky aroma.

If you’re running out of time, consider skipping the searing step and jump straight to baking.

3. in the Oven

Unlike bold-tasting fishes like salmon or tuna, cod and other white fishes are low in fat and lean-tasting. Thus, they are more likely to dry out if overcooked just a little bit.

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A baked cod meal is considered perfect as long as it’s juicy and succulent. There is no precise number for baking time, and all we can provide is just an estimated number.

The thickness of the cod fillets decides how long it should be cooked. cod fish should be cooked to just done, at which it’s flaky, tender, and a bit sappy with juices.

The only way to learn this is to check the cod frequently while it’s still cooking. Simply use a fork to scrape the meat out a little bit and check if it’s done.

Keep the cod fish enclosed in its juice as much as possible. After you’re done baking, let the fish sit still for a couple more minutes in the oven.

The cod should be kept warm before exposure to room temperature so it holds in as much liquid as possible. It’d be even better to wrap each fillet with a separate piece of foil when baking.

How Long Does Baked Cod Last?

Baked cod shouldn’t be left at room temperature for more than one hour. For leftover baked cod, it’s best to store it in the fridge.

In the Fridge

You can have baked cod for 3 to 5 days after cooking when stored in the fridge. Make sure to let the fish cool down first before transferring it to an airtight container covered with a lid.

If frozen, baked cod can last up to one month. Remember to let it thaw overnight in the refrigerator before reheating.

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However, please note that after thawing, the texture of frozen cod fish won’t remain the same as when it’s first cooked.

Baked cod can be rewarmed easily in the oven in 5 minutes. You can also do this either in the microwave or on the stove.

Also, it’s recommended to reheat the fish and the vegetables separately as they warm up at different speeds.

What to Serve with

For an easy and healthy dinner, we pair the baked cod with watermelon arugula salad and a refreshing watermelon smoothie. Together, they make a filling, nutrition-rich, all-purpose meal for many different occasions.

Nevertheless, here we’d like to recommend you several more options for the side dish:

1. Tacos

Healthy baked cod can make an ideal filling in tacos. Add more of your favorite greens on top and there you have a fabulous lighter meal!

2. Sandwiches

Baked cod serves up wonderfully over crusty buns. Truth be told, this dish can be made more fulfilling with literally any carb-rich side dish.

3. Watermelon Arugula Salad

A hearty watermelon arugula salad that’s nutrient-packed with loads of colors is our choice for a side salad. It’s a perfect way to compliment the buttery, garlicky, and lemony flavor of baked cod.

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You May Also Like

• Crispy-Skin Salmon Recipe
• Broiled Salmon Recipe
• Baked Sea Bass Recipe
• Miso Glazed Sea Bass Recipe

Healthy Parmesan Baked Cod Recipe

5 from 2 votes

Looking 5-star but absolutely affordable and versatile, this healthy parmesan baked cod recipe is a show-stopper and true comfort meal. Flaky deliciousness served at its best!

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• cook TIME 45 mins
• prep TIME 25 mins
• total TIME 1 hr 10 mins

• COURSE Main Course
• CUISINE American, Mediterranean
• SERVINGS
  4

  servings
• CALORIES 459 kcal

Healthy Parmesan Baked Cod Recipe

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INGREDIENTS

1x2x3x

• 20 oz Atlantic cod fish (4 fillets)
• 1/2 tsp salt (divided)
• 1/4 tsp ground black pepper
• 1 tsp garlic powder (divided)
• 1/3 cup all-purpose flour
• 1/2 tsp paprika
• 1/2 tsp coriander powder
• 1/2 tsp cumin powder
• 1 oz shredded parmesan cheese (divided)
• 2 tbsp olive oil (divided)
• 8 oz asparagus
• 6 oz baby carrots
• 12 oz baby potatoes (chopped into small chunks)
• 3 tbsp unsalted butter (divided)
• 1 tbsp shallot
• 1/4 cup unsalted chicken broth
• 1/2 cup homemade tomato sauce
• 1/2 tbsp lemon juice
• 1 tsp parsley (for garnish)

INSTRUCTIONS

Image instructions

Prep

1

Preheat the oven to 400°F.

2

Marinate 20 oz cod fish fillets with 1/4 tsp of salt, 1/4 tsp ground black pepper, and 1/2 tsp of garlic powder. Let the cod fish sit for 10 minutes.

3

While waiting for the fish to absorb the marinade, make the coating by whisking together 1/3 cup flour, 1/2 tsp paprika, 1/2 tsp coriander powder, 1/2 tsp cumin powder, and 1/2 oz of parmesan cheese.

4

Coat the fish evenly with the above mixture. Set aside.

5

Spread 12 oz baby potatoes, 6 oz baby carrots, and 8 oz asparagus on a baking tray, drizzle 1 tbsp of olive oil over them and toss together. Remove the asparagus and set aside, save for later.

Put the baby potatoes and baby carrots in the oven to bake at 400°F for 20 minutes.

Cook

1

In the meantime, sear the coated cod fish. On a cast-iron pan, heat 1 tbsp olive oil over high heat. Add the cod fish in. Turn the heat down to medium after 2 minutes. Add 1 tablespoon of butter to the pan, let it melt and blend with the cod fish. Sear the first side of the cod fish for 4 minutes. Flip and continue with the second for 3 minutes. Remove from heat.

2

Transfer the seared fish and asparagus onto the baking tray together with the baby potatoes and baby carrots. Bake for 10 minutes at 400°F.

3

In the meantime, make the sauce. On the same pan used for the cod fish, turn on high heat and add successively to the pan: 1 tbsp shallot, 2 tbsp of butter, 1/2 tsp of garlic powder, and 1/2 cup tomato sauce. Whisk together and turn the heat off.

4

Continue to add 1/4 cup chicken broth, 1/2 tbsp lemon juice, and 1/4 tsp of salt to the pan. Whisk again to combine. Transfer to a small bowl. Set aside.

5

Drizzle the sauce all over. Sprinkle 1/2 oz of parmesan cheese and 1 tsp parsley on top. Enjoy!

NUTRITION

Nutrition Facts

Healthy Parmesan Baked Cod Recipe

Amount Per Serving (1 serving)

Calories 459Calories from Fat 194

% Daily Value*

Fat 21.5g

33%

Saturated Fat 8.2g

51%

Polyunsaturated Fat 1.9g

Monounsaturated Fat 10.1g

Cholesterol 88.9mg

30%

Sodium 536.6mg

23%

Potassium 1215.8mg

35%

Carbohydrate 34.2g

11%

Fiber 5.1g

21%

Sugar 5.9g

7%

Protein 33.5g

67%

Vitamin A 6855.6IU

137%

Vitamin C 12.4mg

15%

Calcium 161.5mg

16%

Iron 3.8mg

21%

* Percent Daily Values are based on a 2000 calorie diet.

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