Healthy Parmesan Baked Cod Recipe
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!
Servings: 4 servings
Calories: 452kcal
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
Serving: 1serving | Calories: 452kcal | Carbohydrates: 32g | Protein: 33g | Fat: 22g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 89mg | Sodium: 546mg | Potassium: 1333mg | Fiber: 6g | Sugar: 6g | Vitamin A: 6967IU | Vitamin C: 20mg | Calcium: 158mg | Iron: 4mg