Crispy Oven Fried Cod Fish
Experience the perfect balance of flavor and texture with this Crispy Oven Fried Cod Fish recipe—a lighter yet equally satisfying alternative to deep-fried fish. Featuring tender cod fillets coated in a crunchy panko-Parmesan crust infused with smoky paprika and garlic powder, this dish delivers restaurant-quality results right from your oven. Baked to golden perfection with a drizzle of olive oil or a spritz of cooking spray, it’s a heart-healthy option packed with flavor. Ready in just 35 minutes, this easy-to-make recipe is ideal for weeknight dinners or casual gatherings. Serve with lemon wedges for a bright, zesty finish and pair with your favorite side dishes for a complete, crowd-pleasing meal.
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Recipe Information
Ingredients
- 4 pieces (6 oz each) Cod fillets
- 0.5 cups All-purpose flour
- 2 Large eggs
- 2 tablespoons Milk
- 1.5 cups Panko breadcrumbs
- 0.25 cups Grated Parmesan cheese
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 as needed Cooking spray or olive oil
- 1 for serving Lemon wedges
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
Pat the cod fillets dry with paper towels and set aside.
Set up a dredging station with three shallow bowls. In the first bowl, add the flour. In the second bowl, whisk together the eggs and milk. In the third bowl, mix the panko breadcrumbs, Parmesan cheese, paprika, garlic powder, salt, and black pepper.
Dip each cod fillet into the flour, ensuring it is completely coated. Shake off any excess flour.
Next, dip the floured fillet into the egg mixture, allowing any excess liquid to drip off.
Finally, press the fillet into the breadcrumb mixture, ensuring it is evenly coated on all sides. Gently press the breadcrumbs onto the fish to help them adhere.
Place the coated fillets onto the prepared baking sheet, leaving space between each piece.
Lightly spray the tops of the breaded fish with cooking spray or drizzle a small amount of olive oil over each piece to ensure a crispier crust.
Bake in the preheated oven for 18-20 minutes, or until the fish is golden brown and the internal temperature reaches 145°F (63°C).
Remove the fish from the oven and let it rest for 2-3 minutes before serving.
Serve hot with lemon wedges on the side for a bright, zesty finish.
Nutrition Facts
Calories |
468 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 9% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 194 mg | 65% | |
| Sodium | 1060 mg | 46% | |
| Total Carbohydrate | 47.3 g | 17% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 4.1 g | ||
| Protein | 50.4 g | 101% | |
| Vitamin D | 10.6 mcg | 53% | |
| Calcium | 138 mg | 11% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 847 mg | 18% | |
*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.
