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baked white fish with lemon, broccoli and fries
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Easy Baked Cod with Panko and Parmesan Breadcrumbs

This Baked Cod with Panko is a new family favorite! Yummy, crispy, healthy AND quick..this meal will get your kids to like fish.
Course Dinner, Lunch, Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 13 minutes
Total Time 28 minutes
Servings 4
Calories 353kcal

Ingredients

  • cooking spray
  • 1 Pound cod, skinless and filleted (or another white fish)
  • 2 Teaspoon salt
  • ¾ cup almond flour
  • ¼ Teaspoon salt
  • ¼ Teaspoon black pepper
  • 3 eggs
  • 1 cup panko flakes
  • 4 Tablespoon parmesan
  • ½ Teaspoon onion powder
  • fresh parsley (as garnish)
  • 6 lemon wedges

Instructions

  • Set your oven to 425. Spray a baking sheet with cooking spray. Take your cod fillet out of packaging and pat dry. Lay out the fish and cut into strips. Sprinkle salt over fish. Let fish rest while you prep the breading.
  • Grab 3 bowls. (1) In the first bowl, mix together almond flour, salt, and pepper. (2) In the second bowl, whisk together the eggs. (3) And in the third bowl, pour the panko, parmesan and onion powder.
  • Take a piece of cod and dredge it in the bowl of flour mix, coating all sides. Then dip the piece fully in the egg mix. Finally, roll the piece around in the panko mix until fully coated. Transfer cod to baking sheet. Repeat until all the fish is coated.
  • Bake for 12-13 mins. Fish should be opaque (not clear) and internal temp should be 145 degrees F.

Notes

  • Your fish is fully cooked when it hits an internal temp of 145 degrees F and is opaque instead of clear.
  • Be careful not to overcook your fish or it will be tough and chewy. 

Nutrition

Serving: 1serving | Calories: 353kcal | Carbohydrates: 19g | Protein: 33g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 175mg | Sodium: 1607mg | Potassium: 590mg | Fiber: 4g | Sugar: 3g | Vitamin A: 269IU | Vitamin C: 16mg | Calcium: 177mg | Iron: 3mg