🐟 Introduction
Golden, flaky, and irresistibly flavorful — this Oven-Baked Garlic Parmesan Cod recipe turns a simple white fish into a restaurant-quality dinner. With a buttery garlic coating and a crisp parmesan crust, it’s an elegant meal that’s surprisingly easy to make at home.
This recipe is high in protein, low in carbs, and ready in just 20 minutes — perfect for busy weeknights, family dinners, or healthy meal prep.
Whether you’re a seafood lover or just looking for a lighter dinner idea, this baked cod will impress every time.
⭐ Why You’ll Love This Recipe
- ✅ Crispy outside, tender inside — no frying needed.
- ✅ Healthy and light — full of lean protein and omega-3s.
- ✅ Easy cleanup — one pan, no mess.
- ✅ Quick — ready in under 25 minutes.
- ✅ Versatile — pairs beautifully with almost any side dish.
🍽️ Ingredients
Serves: 4 | Prep Time: 10 min | Cook Time: 15 min | Total Time: 25 min
| Ingredient | Quantity | Notes |
|---|---|---|
| Fresh cod fillets | 4 (about 6 oz each) | Pat dry before coating |
| Olive oil or melted butter | 2 tbsp | Helps the coating stick |
| Garlic cloves, minced | 3 | Use fresh for best flavor |
| Grated Parmesan cheese | ½ cup | Freshly grated for crisp texture |
| Panko breadcrumbs | ½ cup | Adds crunch |
| Paprika | ½ tsp | For mild smokiness |
| Dried parsley | 1 tsp | Optional garnish |
| Salt and black pepper | To taste | Adjust as needed |
| Lemon wedges | For serving | Brightens the flavor |
🔪 Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
Step 2: Prepare the Parmesan Coating
In a shallow bowl, mix Parmesan cheese, breadcrumbs, minced garlic, paprika, parsley, salt, and pepper. Stir until evenly combined.
Step 3: Coat the Cod Fillets
Brush each cod fillet with olive oil or melted butter on both sides. Press each piece into the Parmesan mixture, ensuring it’s fully coated.
Step 4: Bake to Perfection
Arrange the fillets on the baking sheet and bake for 12–15 minutes, depending on thickness, until the fish is opaque and flakes easily with a fork.
👉 Pro Tip: For an extra crispy crust, switch your oven to broil for the last 2 minutes.
Step 5: Serve and Garnish
Serve warm with fresh lemon wedges and a sprinkle of parsley.
🧑🍳 Pro Cooking Tips
- Use fresh cod for best texture — frozen cod can be used but must be fully thawed and dried.
- Avoid overbaking — cod cooks quickly, and overbaking makes it dry.
- Internal temperature: Cook until the thickest part reaches 145°F (63°C).
- Breadcrumb options: Use almond flour for a gluten-free version.
- Make it spicier: Add a pinch of cayenne pepper or chili flakes.
🥗 Serving Suggestions
Pair your Oven-Baked Garlic Parmesan Cod with:
- Steamed asparagus or green beans
- Garlic mashed potatoes
- Roasted baby potatoes with herbs
- Fresh garden salad with lemon vinaigrette
For a complete healthy dinner, serve with quinoa or brown rice and a side of roasted vegetables.
🧊 Storage & Reheating
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Reheat: Bake at 350°F (175°C) for 8–10 minutes to keep the coating crisp.
- Freezer: You can freeze cooked cod for up to 1 month. Reheat directly from frozen for best texture.
🧠 Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 34 g |
| Fat | 10 g |
| Carbohydrates | 8 g |
| Fiber | 0.5 g |
| Sodium | 320 mg |
❓ FAQs
Can I use frozen cod?
Yes! Thaw it completely and pat dry before coating to prevent sogginess.
What temperature should I bake cod at?
Bake at 400°F (200°C) for the perfect balance between tenderness and crispiness.
How do I prevent cod from drying out?
Avoid overbaking. Once the fish flakes easily with a fork, it’s done.
Can I make this recipe keto-friendly?
Absolutely! Replace breadcrumbs with crushed pork rinds or almond flour for a low-carb version.
What other fish can I use?
This recipe also works well with haddock, tilapia, halibut, or pollock.
🥇 Expert Insight
Unlike fried fish, this oven-baked version cuts the fat in half while keeping the same golden crunch. The Parmesan coating forms a natural crust that seals in moisture — giving you a perfectly flaky and juicy interior every time.
❤️ Conclusion
If you want a quick, delicious, and foolproof seafood dinner, this Oven-Baked Garlic Parmesan Cod is your answer. Crispy, healthy, and bursting with flavor, it’s the kind of recipe that becomes a weekly favorite.
