Healthy Parmesan Crusted Cod | YumAndJoy

Healthy Parmesan Crusted Cod

Why You’ll Love This Recipe

This healthy Parmesan-crusted cod is a light and flavorful seafood dish that’s easy to make and packed with protein. The flaky cod is coated in a crispy, seasoned Parmesan crust with a hint of smoked paprika, making it a delicious low-carb and gluten-free meal. Perfect for a quick weeknight dinner or an elegant seafood dish!

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

  • Cod fillets (fresh or thawed if frozen)
  • Parmesan cheese (grated)
  • Almond flour (or breadcrumbs for a non-gluten-free option)
  • Garlic powder
  • Smoked paprika
  • Salt and black pepper
  • Olive oil (or melted butter)
  • Lemon wedges (for serving)
  • Fresh parsley (for garnish)

Directions

Prepare the Parmesan Crust

  1. Preheat Oven: Set oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Mix Crust Ingredients: In a bowl, combine Parmesan cheese, almond flour, garlic powder, smoked paprika, salt, and black pepper.

Coat & Bake the Cod

  1. Brush with Olive Oil: Pat the cod fillets dry and brush them with olive oil to help the coating stick.
  2. Press into Parmesan Mixture: Dip each fillet into the Parmesan mixture, pressing lightly to coat evenly.
  3. Bake: Place cod on the prepared baking sheet and bake for 12-15 minutes, or until the fish flakes easily with a fork.

Serve & Enjoy

  1. Garnish & Serve: Sprinkle with fresh parsley, squeeze lemon wedges over the top, and enjoy!

Servings and Timing

  • Servings: 4
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Variations

  • Spicy Kick: Add cayenne pepper or red pepper flakes to the crust.
  • Dairy-Free: Swap Parmesan for nutritional yeast.
  • Extra Crunch: Use crushed pork rinds instead of almond flour for a keto-friendly option.
  • Air Fryer Option: Air fry at 375°F for 10-12 minutes.

Storage/Reheating

  • Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
  • Reheating: Warm in the oven at 350°F for 5 minutes or in an air fryer for crispiness.
  • Freezing: Freeze uncooked coated fillets for up to 2 months. Bake directly from frozen, adding a few extra minutes.

FAQs

Can I use frozen cod?

Yes, just thaw completely and pat dry before coating.

What other fish can I use?

Haddock, tilapia, or halibut work well with this recipe.

How do I keep the crust from falling off?

Press the coating firmly onto the fish and bake immediately after coating.

Can I cook this on the stovetop?

Yes! Sauté in a pan over medium heat for 3-4 minutes per side.

What sides pair well with Parmesan cod?

Try roasted vegetables, quinoa, cauliflower rice, or a fresh salad.

Is this recipe keto-friendly?

Yes! Almond flour keeps it low-carb.

Can I use breadcrumbs instead of almond flour?

Yes! Panko breadcrumbs create a crispier texture.

How do I know when the fish is done?

It should flake easily with a fork and reach an internal temp of 145°F.

Can I make this ahead of time?

Yes! Coat the fish and store it in the fridge for up to 4 hours before baking.

Can I make this without cheese?

Yes! Use crushed nuts or seeds for a crunchy topping.

Conclusion

Healthy Parmesan-crusted cod is an easy, delicious way to enjoy seafood with a crispy, flavorful coating. Whether baked, air-fried, or pan-seared, this dish is quick to make and pairs well with a variety of sides. Try different variations, store leftovers for later, and enjoy a nutritious, restaurant-quality meal at home!

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Healthy Parmesan Crusted Cod

Healthy Parmesan Crusted Cod


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  • Author: asma
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free

Description

This Healthy Parmesan Crusted Cod is a light and flavorful seafood dish! Featuring flaky cod fillets coated in a crispy Parmesan crust with a touch of smoked paprika, this easy recipe is perfect for low-carb and gluten-free meals.


Ingredients

Units Scale
  • 4 cod fillets (6 oz each)
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup almond flour (or breadcrumbs for a non-gluten-free option)
  • 1 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp olive oil
  • 1 tbsp Dijon mustard
  • Lemon wedges (for serving)
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Preheat Oven: Preheat to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Prepare the Parmesan Coating: In a bowl, mix Parmesan cheese, almond flour, garlic powder, smoked paprika, salt, and black pepper.
  3. Coat the Cod: Pat cod fillets dry. Brush each fillet with Dijon mustard, then press into the Parmesan mixture to coat evenly.
  4. Bake: Place fillets on the prepared baking sheet and drizzle with olive oil. Bake for 12–15 minutes or until the fish is flaky and golden brown.
  5. Serve & Enjoy: Garnish with fresh parsley and serve with lemon wedges.

Notes

  • Swap cod for tilapia or halibut if desired.
  • Use an air fryer at 400°F (200°C) for 8–10 minutes for extra crispiness.
  • Serve with roasted vegetables, salad, or cauliflower rice for a complete meal.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Dinner, Seafood
  • Method: Baking
  • Cuisine: American
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