Description
A quick and easy weeknight dinner featuring cod fillets coated in a light, airy panko breadcrumb mixture. This recipe delivers a restaurant-quality crunch while keeping the fish moist and healthy, ready in under 20 minutes.
Ingredients
Scale
- 1.5 lbs Cod Fillets (fresh or thawed frozen)
- 1/2 cup All-Purpose Flour (or almond flour for gluten-free)
- 2 Large Eggs
- 1 cup Panko Breadcrumbs
- 1 teaspoon Garlic Powder
- 1 teaspoon Smoked Paprika
- 1 teaspoon Dried Parsley
- Salt and Black Pepper (to taste)
- Olive Oil or Avocado Oil Spray (for coating)
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and place a wire rack on top. Lightly spray the rack with oil.
- Pat cod fillets completely dry with paper towels. Season lightly with salt and pepper on both sides.
- Set up a dredging station with three shallow bowls: Bowl 1 contains flour mixed with half the garlic powder, paprika, and parsley. Bowl 2 contains whisked eggs with a splash of water or milk. Bowl 3 contains panko mixed with remaining garlic powder, paprika, parsley, salt, and pepper.
- Coat a fillet in the flour mixture, shaking off excess. Dip into the egg wash, letting excess drip off. Press firmly into the panko mixture, ensuring all sides are coated.
- Place coated fillets on the wire rack, leaving space between each piece to prevent steaming.
- Lightly spray or brush the tops of the breaded fish with oil to help them brown.
- Bake for 12-15 minutes without flipping, until the coating is golden brown and internal temperature reaches 145°F (63°C).
- Let the cod rest for 2-3 minutes before serving.
Notes
Ensure fish is completely dry before breading to prevent the coating from sliding off. Do not overcrowd the pan; give fillets room to breathe for maximum crispiness. Panko breadcrumbs are essential for the desired texture. If using frozen cod, thaw completely in the refrigerator and pat very dry.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 fillet per serving
- Calories: 165
- Sugar: 1
- Sodium: 350
- Fat: 4
- Saturated Fat: 1
- Carbohydrates: 12
- Fiber: 1
- Protein: 22
Keywords: crispy baked cod, healthy fish recipe, quick dinner, panko cod, baked seafood, weeknight meals, gluten-free option