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.
How Many Calories are in Cod Fish?
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.
This parmesan baked cod recipe delivers only 460 calories per one serving. In which, there are 144 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 Parmesan Baked Cod Fish
Marinate the cod fish: Marinate the cod fish fillets with 1/4 teaspoon of salt, ground black pepper, and 1/2 teaspoon of garlic powder. Let them rest for 10 minutes. Preheat the oven to 400°F.
Make the coating: Whisk together flour, paprika, coriander powder, cumin powder, and 1/2 ounce of parmesan cheese.
Coat the fish: Coat the fish evenly with the coating made in step 2. Set aside.
Bake potatoes and carrots: Spread potatoes, carrots, and asparagus on a baking tray, drizzle over 1 tablespoon of olive oil, and toss them together. Remove the asparagus and set aside to save for later. Bake the potatoes and carrots at 400°F for 20 minutes.
Pan-sear the coated cod fish: On a cast-iron pan, heat olive oil and add the cod fish. Continue to add 1 tablespoon of butter in the pan, let it melt and blend with the fish. Pan-sear each side of the fish for 4 minutes.
Bake the cod fish: Transfer the seared fish and asparagus onto the baking tray together with the baby potatoes and baby carrots from step 4. Bake for 10 minutes at 400°F.
Make the sauce (1): On the same pan used for the cod fish, turn on high heat and whisk together shallot, 1 tablespoon of butter, 1/2 teaspoon of garlic powder, and tomato sauce. Turn the heat off.
Make the sauce (2): Continue to add chicken broth, lemon juice, and 1/4 teaspoon of salt to the pan. Whisk to combine. Transfer the sauce to a small bowl.
Serve: Transfer the parmesan baked cod fish onto a clean plate, drizzle the sauce all over. Sprinkle 1/2 ounce of parmesan cheese and parsley on top. Serve and enjoy.
1. Seasoning for Parmesan Baked Cod Fish
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 Baked Cod Fish
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. Baked Cod 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.
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.
Is Our Parmesan Baked Cod Recipe Healthy?
Cod fish is lean and mild in flavor, and an amazing source of protein and healthy fat. It’s also rich in vitamins B6 and B12— surely is a more preferable choice to red meat or processed meat.
What Goes Well with Baked Cod
In this parmesan baked cod recipe, we baked the fish together with baby carrots, baby potatoes, and asparagus. After that, we finished it off with parmesan cheese on top to create a balanced combination of flavors.
But of course, that wasn’t everything. Below are the most favorable add-ons to accompany baked cod.
1. Lemon
To enhance a glorious flavor, of course, you cannot leave the lemon juice out of the sauce. It brightens up the fish and makes it juicier with a zingy flavor.
2. Breadcrumbs
In this parmesan baked cod recipe, we didn’t whisk breadcrumbs in the coating mixture. Instead, we made a mixture of spices with flour, paprika, coriander powder, cumin powder, and parmesan cheese.
Adding breadcrumbs to the coating will probably result in a thicker and much crispier outer. With or without, it’s completely up to you.
3. Tomatoes
Tomatoes will lend a nice bright flavor to balance the creamy buttery sauce if added to this dish. Use cherry tomatoes or chop plum tomatoes into smaller chunks to help them cook well with the cod fish.
4. Capers
As said, we already used lemon juice in this recipe. Adding capers along with lemon could make the dish too sour and overpower the natural flavor of cod fish.
Either lemon or capers would lift the dish. However, it’s best to make one final choice rather than adding both of them to the dish.
5. Asparagus
Similar to baby potatoes and baby carrots, asparagus adds a nice crunch to complete this dish. Have the baked asparagus dip in the zesty creamy sauce for a delightful mouthfeel.
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.
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 Parmesan Baked Cod
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.
| Recipes | Course | Calories | Saturated fat | Sodium |
|---|---|---|---|---|
| Baked Cod | Main Course | 460 | 8.3 g | 539 mg |
| Watermelon Arugula Salad | Side Dish | 205 | 3.2 g | 282 mg |
| Watermelon Smoothie | Beverage | 76 | 0.0 g | 7 mg |
| Total | 741 | 11.5 g | 828 mg | |
Healthy Parmesan Baked Cod Recipe
Ingredients
- 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
Prep
- Marinate the cod fish fillets with 1/4 teaspoon of salt, ground black pepper, and 1/2 teaspoon of garlic powder. Let the cod fish sit for 10 minutes.
- While waiting for the fish to absorb the marinade, make the coating by whisking together flour, paprika, coriander powder, cumin powder, and 1/2 ounce of parmesan cheese.
- Coat the fish evenly with the above mixture. Set aside.
- Spread baby potatoes, baby carrots, and asparagus on a baking tray, drizzle 1 tablespoon of olive oil over them and toss together. Remove the asparagus and set aside, save for later.
- Preheat the oven to 400°F.
Cook
- Put the baby potatoes and baby carrots in the oven to bake at 400°F for 20 minutes.
- In the meantime, sear the coated cod fish. On a cast-iron pan, heat 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.
- 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.
- 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: shallot, 2 tablespoon of butter, 1/2 teaspoon of garlic powder, and tomato sauce. Whisk together and turn the heat off.
- Continue to add chicken broth, lemon juice, and 1/4 teaspoon of salt to the pan. Whisk again to combine. Transfer to a small bowl. Set aside.
- Transfer the baked cod fish onto a clean plate, and drizzle the sauce all over. Sprinkle 1/2 ounce of parmesan cheese and parsley on top.
- Serve and enjoy.
Nutrition
Not paleo (or gluten-free). Any suggestions on how to make this completely GRAIN-free? Sounds great otherwise.
Hi Jean, to make this dish gluten-free, we suggest you opt for almond flour instead of all-purpose flour. Normally it’ll show on the procduct’s package whether it’s wheat-free or gluten-free. Have fun cooking!
This was excellent!! Easy recipe with most ingredients that I have on hand.
I would make this recipe every time I have cod.
I need to add, I’m not someone that would eat fish, but this recipe is an A+++
Christine, fish can be a hit or miss food. I’m glad it was a hit for you this time around!