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
- Preheat Oven: Set oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Mix Crust Ingredients: In a bowl, combine Parmesan cheese, almond flour, garlic powder, smoked paprika, salt, and black pepper.
Coat & Bake the Cod
- Brush with Olive Oil: Pat the cod fillets dry and brush them with olive oil to help the coating stick.
- Press into Parmesan Mixture: Dip each fillet into the Parmesan mixture, pressing lightly to coat evenly.
- 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
- 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
- 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
- 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
- Preheat Oven: Preheat to 400°F (200°C) and line a baking sheet with parchment paper.
- Prepare the Parmesan Coating: In a bowl, mix Parmesan cheese, almond flour, garlic powder, smoked paprika, salt, and black pepper.
- Coat the Cod: Pat cod fillets dry. Brush each fillet with Dijon mustard, then press into the Parmesan mixture to coat evenly.
- 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.
- 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