Parmesan crusted cod makes this recipe sound very posh, almost restaurant-like, but the truth is that it does taste like from an expensive outlet, but it gets ready in about 20 minutes.
Fresh cod, together with many other types of fish, are very healthy and easy to cook, but sometimes can taste a bit ‘flat’ when the right seasoning is not added to the recipe.
With some lemon juice, parmesan cheese, panko breadcrumbs, and a few cod fillets, you are about to treat yourself to a delicious one-sheet meal, accompanied by some garlic green beans and roasted potatoes. Enjoy!
Let’s talk nutrition!
The health benefits associated with the mineral, vitamins, and healthy fats in cod are well known and significant. Cod is known for being an excellent source of Vitamin B-12, which is very important for the body’s blood cells and nerve cells; this vitamin helps maintain red blood cells in a healthy condition and therefore it may assist with preventing anaemia.
Many types of fish, such as cod, are rich in omega-3 fatty acids, which are essential; the body can’t create omega-3 fatty acids on its own, so it is essential enough are consumed, as these can help lower triglycerides, which are a type of ‘bad cholesterol.
Some studies have reported that these fatty acids may help reduce blood pressure, therefore reducing the risk of heart diseases.
Cod is low in calories, fats, and carbohydrates while being rich in lean proteins.
~~ Interested in adding more low-calorie filling food to your diet to lose (or manage) weight without feeling hungry? 20 Low-Calorie and Incredibly Filling Foods Quick and Easy to Prepare
How to make baked cod with panko and parmesan?
This one sheet parmesan-crusted cod with green beans and potatoes is extremely easy to prepare, as the ingredients are simple, yet full of flavor, and require very little cooking time!
1) Prepare the potatoes
Start by washing and boiling the baby new potatoes until they are 75% cooked; if the potatoes are small, you can boil them whole, while if they are larger, I’d recommend cutting them in half, as this will reduce cooking time and ensure they are cooked evenly thoroughly, rather than more on the outside.
Once the potatoes are ready, drain them and set them aside.
2) Prepare the Panko Parmesan crusted cod
To prepare the panko parmesan crust, start by mixing in a small bowl the freshly chopped garlic, dry parsley, black pepper, a little salt, panko crumbs, and grated Parmesan cheese; mix the dry ingredients well.
Pat dry the fish fillets using paper towels, then set on top of the prepared baking sheet, on an oven baking tray; patting the fillets will ensure the crumb mixture will stick to the top of the fish, without having to press it down.
Next, divide the dry panko mixture on top of the fresh fish pieces without pressing it down; you want the gratin crust to be gently placed on top of the fish, as this will allow the moisture of the fish to pass through it without making it soggy.
Once the bread crumb mixture is evenly spread, dress it with lemon juice and a drizzle of olive oil.
3) Prepare the garlic green beans
No healthy meal is complete without some delicious greens!
Wash and trim the green beans and add them to a medium bowl. Thinly chop some fresh garlic and add it to the bowl, together with some salt, black pepper, and a little olive oil. Mix well and add the beans on the baking tray where the fish fillets are; add the potatoes to the tray as well and spray them with some cooking spray, if liked.
4) Bake the one-sheet Parmesan crusted cod meal
Preheat the oven to 200 degrees Celsius (FAN), 425 Fahrenheit FAN, gas 7, or static oven 220 degrees Celsius. Place the baking tray in the center of the oven and bake for 12-14 minutes, until the fish is fully cooked and the crunchy crust is golden brown.
Remove the tray from the oven and allow the food to rest for a couple of minutes before serving. Enjoy!
Can I use other fish instead of cod?
Absolutely, cod is a great flaky fish, but so are haddock, halibut, tilapia, and sole; you can use this breadcrumb mixture on top of most white fish and it can be used for many other fish recipes.
How can I make sure the fish is cooked?
To ensure the fish is thoroughly cooked, check that the fish flakes inside appear opaque; if the fish fillet appears opaque and it easily breaks with a fork, then it should be cooked. In addition, should you have a food thermometer, you can check that the internal temperature of the fish has reached 63 degrees Celsius or 145 degrees F.
How to store the parmesan-crusted cod with green beans and potatoes?
This panko parmesan-crusted baked cod and its vegetables can be stored in the fridge in an airtight container for up to three days if the fish is fresh when cooked; before storing in the fridge, ensure the meal fully cools down to room temperature.
Amendments and alternatives:
This recipe, like most on this site, has a few ingredients that can easily be swapped for something else if preferred; here are a few:
- Fish: as mentioned above, this baked fish recipe works well with most mild white fish.
- Breadcrumb topping: Regular breadcrumbs can be used instead of panko for the crispy topping; to ensure you get the same level of crunchiness on top, you can lightly brown the breadcrumbs in a pan on medium heat, until they turn golden.
- Lemon zest: should you like your fish bake extra lemony, you can add a bit of lemon zest to the breadcrumb topping when mixing the dry ingredients. Ensure, when zesting the lemon, that you do not grate too deep into the skin, as the white part (under the yellow part) of the skin can be quite unpleasant to the taste.
- Parsley: you can surely use fresh parsley instead of the dry version, in the gratin topping mixture. To ensure this still becomes quite crunchy, after washing the leaves, pat them dry with a tea towel or paper towel so that when chopped in the mixture, this doesn’t stick.
- Garlic goodness: should you note have fresh garlic, you can certainly use garlic powder instead; as the strength of this differs from the fresh version, ensure that you do not overdo it. I would not recommend using garlic paste for this recipe.
- Veggies nutrition: in you do not like green beans, you can follow the same instructions substituting them with some broccoli florets instead.
- Potatoes: although I mention baby new potatoes in this recipe, these can be substituted with either full-sized potatoes or even sweet potatoes. As these will be quite big, it is best to cut them in chunks or wedges to ensure they are thoroughly cooked.
A few notes:
While there are many great substitutions for this recipe, there are also a few tips to ensure the food turn out at its best (and a few additions to make it extra lush!):
- Tartar sauce: the perfect condiment for any breaded fish recipe! To prepare a quick and easy version at home, mix a cup mayonnaise with some capers, thinly chopped gherkins, chopped shallots, fresh parsley, season with salt and pepper and drizzle the juice of a few lemon wedges on top, mix well and enjoy!
- Crunchy panko: to make the panko topping even crispier and ensure it doesn’t get soggy, you can combine panko crumbs and melted butter; the fat of the butter will ensure the crumbs fry in the oven, keeping them crispy. If you are counting calories, then the original lighter version may be easier to fit in, however, we all deserve a treat with moderation.
- Egg: if you are looking to achieve more of a fried version of fish (but baked) result, then you can coat the white mild tasting fish in another way. Beat egg and some seasoning in a bowl and dip fish fillets, before passing them in the panko mixture, then bake at 180 degrees Celsius (FAN), 350 Fahrenheit FAN, gas 6, or static oven 200 degrees Celsius for 10 minutes, before turning and baking for a further 6-8.
- Season: you can season the parmesan-crusted cod with many other favorite flavors, such as onion powder, red chili flakes, and even a little bit of paprika. Ensure that the ingredients you add do not crash with the ones in the recipe, and if they do, just skip or remove the ones that do not work together.
- Best results: there is a very fine line between perfectly cooking and overcooking the fish; most pre-packed fresh fish in the grocery store will write an approximate baking time for the fish on the package, but as this recipe uses higher temperatures to achieve a crunchier topping, you will have to adapt that slightly and keep an eye on the fish. The fish, when overcooked, can become chewy, hard, and dry, however, this can happen also when it goes cold.
- Mash it: if you are not a fan of roasted potatoes, you can certainly serve this delicious dish with some mash. If you want to go to town, try this leek and potato version!
- Too crunchy: if you like your green beans more on the soft side, you can simmer them in boiling water for about 3 minutes before seasoning them and baking them.
This easy recipe is great for busy weeknights, friends-filled weekends, or as a packed lunch if you have any leftovers.
Healthy eating is not boring, but tasty, nutritious, inventing, and especially much, much easier than most think. Enjoy!
Baked Panko Parmesan Crusted Cod Recipe
Parmesan Crusted Cod
- 260 g Cod Fillets 2 medium fillets
- 30 g Breadcrumbs
- 30 g Parmesan
- 1 Tbsp Parsley
- 1/2 tsp Black Pepper
- 1 Garlic Clove
- 1 tsp Olive Oil
- 2 tsp Lemon Juice
Garlic Green Beans
- 180 g Green Beans
- 1 Garlic Clove
- 1 tsp Olive Oil
- Salt and Pepper to Taste
- 300 g Baby New Potatoes
- Preheat the oven to 200 degrees Celsius (FAN), 425 Fahrenheit FAN, gas 7, or static oven 220 degrees Celsius.
Prepare the potatoes
- Wash and boil the potatoes until they are 75% done; once done, drain them and set them aside.
Prepare the cod
- Prepare the panko parmesan crust by mixing together the thinly chopped garlic, dry parsley, black pepper, salt to taste, the breadcrumbs and the grated Parmesan cheese.
- Pat dry the fish fillets and put them in the centre of the baking tray which has been lined with some parchment paper.
- Top the cod fillets with the panko parmesan mixture without pressing it, as you'll want the steam to escape while cooking, so that the crust doesn't get soggy.
- Drizzle the lemon juice and olive oil on the fillets.
Prepare the green beans
- Wash and trim the green beans and put them in a large bowl; dress the green beans with the olive oil, salt and pepper to taste, and the thinly chopped garlic, and mix well.
- Place the green beans and potatoes on the same baking tray as the cod.
Bake the one-sheet meal
- In the preheated oven, place the baking tray in the center and bake for 12-14 minutes, until the fish is fully cooked and the crunchy crust is golden brown.