Crispy Oven Fried Cod
Delight your taste buds with this Crispy Oven Fried Cod, a healthier twist on classic fried fish that's bursting with flavor and crunch! Perfectly seasoned cod fillets are coated in a golden crust of panko breadcrumbs, Parmesan cheese, and smoky paprika, then baked to crispy perfection without the need for deep frying. With a quick prep time of just 15 minutes and a foolproof method that ensures a flaky, tender interior, this recipe is both easy and satisfying. Serve these golden fillets with a squeeze of fresh lemon and your favorite side dishes for a comforting, wholesome meal that's ready in under 40 minutes. Perfect for weeknight dinners or a cozy seafood feast! Keywords: crispy oven fried cod, baked fish recipe, panko crusted cod, healthy fried fish, easy cod recipe.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 4 pieces (6-8 oz each) Cod fillets
- 1.5 cups Panko breadcrumbs
- 0.25 cups Grated Parmesan cheese
- 1 teaspoon Smoked paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 large Eggs
- 0.5 cups All-purpose flour
- 1 as needed Nonstick cooking spray
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or aluminum foil and place a wire rack on top. Lightly spray the rack with nonstick cooking spray to prevent sticking.
In a shallow dish, mix together the panko breadcrumbs, grated Parmesan cheese, smoked paprika, garlic powder, onion powder, salt, and black pepper.
In another shallow dish, beat the eggs until well blended.
Place the all-purpose flour in a third shallow dish.
Pat the cod fillets dry with a paper towel to remove excess moisture. Dredge each fillet in the flour, shaking off the excess.
Dip the floured cod into the beaten eggs, ensuring the entire fillet is coated.
Press the fish into the breadcrumb mixture, coating evenly on all sides. Gently press down to help the coating adhere.
Place the breaded cod fillets on the prepared wire rack. Lightly spray the tops of the fish with cooking spray; this helps them crisp up in the oven.
Bake in the preheated oven for 18-20 minutes, or until the coating is golden brown and the fish easily flakes with a fork. The internal temperature of the fish should reach 145°F (63°C).
Once cooked, remove from the oven and let rest for 2 minutes. Serve immediately with your favorite side dishes and enjoy!
Nutrition Facts
Calories |
491 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.6 g | 8% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 210 mg | 70% | |
| Sodium | 834 mg | 36% | |
| Total Carbohydrate | 46.3 g | 17% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 3.4 g | ||
| Protein | 56.6 g | 113% | |
| Vitamin D | 12.2 mcg | 61% | |
| Calcium | 133 mg | 10% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 930 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
