This Herb-Crusted Cod is an easy, delicious way to get more seafood on your dinner table in 30 minutes or less. Tender cod fillets are topped with a flavorful mixture of Dijon mustard, Greek yogurt, lemon, Parmesan, breadcrumbs, panko, and fresh parsley, then baked until the crust is golden and crisp.
WHAT’S NEW?
Mark and I have had some exciting travel gone wrong getting to and from DC, the highlights being our luggage gone missing and being delivered to our hotel and multiple delayed flights…all just in getting from South Bend to Chicago and Chicago to DC. Despite the travel nightmare, the trip to DC was epic! Competing in my second HYROX was incredible. I’ve been training hard and the work paid off. I took over 8 minutes off my finish time from Vegas and slayed my goal of sub 1:40.
In reflecting what I’ve been doing to improve my fitness, nutrition has been a big component of that. I know that SOUNDS a little weird coming from a Registered Dietitian, but it’s true! I’ve been fueling more intentionally and lean protein has been a big part of that. In our household, that means a lot of seafood and fish and none of us are sad about that. We all love both. This Herb-Crusted Cod was no exception – perfectly flaky and an ideal addition to a meal plan for fitness fanatics or those looking for a health-forward recipe to enjoy!
ROLL CALL FOR THIS RECIPE
- Weeknight Warriors: Easy prep and limited hands on time have this meal on the table quick, making it one of my favorite weeknight meals
- Novice Chefs: This white fish recipe uses very simple ingredients and preparation that anyone can master
- Health-Conscious: Packed with lean protein, clean ingredients, and a healthy cooking method, this recipe is both delicious and healthy
KEY INGREDIENTS AND SUBSTITUTIONS
- Cod: This mild, flaky white fish can easily be swapped for haddock, pollock, tilapia, or another firm white fish (note: cook times likely vary)
- Lemon: Using the fresh lemon juice and lemon zest in this cod recipe offers a light freshness that compliments the parsley perfectly
- Dijon: Feel free to use another mustard, mayonnaise, or additional yogurt or olive oil as a substitute.
- Yogurt: Use a plain Greek yogurt or plain yogurt for a creamy tartness that helps the breadcrumbs adhere to the fish.
- Olive Oil: A bit of oil adds richness to the fish and and the light coating before baking helps ensure a golden brown, crispy crust
- Breadcrumbs & Panko: Feel free to use all of one or the other. I prefer a combination that offers a full coating of the fish (breadcrumbs) as well as that crunch (panko)
- Parmesan Cheese: Adding a bit of salty, savory depth and a golden finish, you can also omit or swap in another finely shredded or grated cheese, such as Pecorino Romano
- Parsley: An earthy herb that pairs beautifully with cod and lemon, you can use dill, chives, or tarragon, or some combination of for a different flavor profile
NUTRITIONAL MERITS
- Low-carb: 8 grams per serving
- Easily made gluten-free and dairy-free
- Very low in saturated fat and sugar
- Cod is lean and packed with protein
- Prepared using a low-fat preparation with clean ingredients
FAQ
How do I know when the cod is done baking?
The best way to know when cod is done is to take an internal temperature in the thickest portion of the filet, ensuring it reaches 145 degrees F.
Can I use frozen cod?
Absolutely! Thaw completely overnight in the fridge or under cold running water. Rinse and pat dry before proceeding with the recipe.
I need gluten-free recipes. Can this be made gluten-free?
Surely! Use gluten-free breadcrumbs and panko, or swap both the breadcrumbs and panko for almond flour.
Why do you use both breadcrumbs and panko?
Breadcrumbs are a finer texture and coat a lot more surface area. They also adhere to the fish more easily, whereas the panko offers the crunch people enjoy!
VARIATIONS, STORAGE, AND TIPS
- Switch up the fresh herbs in this recipe for a new flavor profile or to use what’s in season
- Add some garlic or some spice with crushed red pepper flakes or a bit of sriracha or hot sauce in the yogurt mixture
- To make this recipe gluten-free, swap in almond flour for the breadcrumbs and panko
- Store leftovers in the fridge for up to 3 days
- Serve with your favorite rice, bean, potato, or pasta recipe and a nice side salad, green beans, or your favorite veggie
- Reheat in an air fryer to avoid the breadcrumb mixture becoming soggy
Herb-Crusted Cod
Tender cod fillets are topped with a flavorful mixture of Dijon mustard, Greek yogurt, lemon, Parmesan, breadcrumbs, panko, and fresh parsley, then baked until the crust is golden and crisp.
Ingredients
Cod:
- 1 1/4 lb skinless cod filet, rinsed and patted dry
- zest of 1 lemon
- 1 Tbsp freshley squeezed lemon juice
- 1 Tbsp dijon mustard
- 1 Tbsp 2% plain Greek yogurt
- 1/2 Tbsp olive oil
- olive oil spray
Herb Topping:
- 1/4 cup breadcrumbs
- 1/4 cup panko
- 2 Tbsp grated Parmesan
- 3 Tbsp fresh parsley, minced
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
- Place cod on the prepared baking sheet and set aside.
- In a small bowl, whisk together the lemon zest and juice, dijon, yogurt, and olive oil. Spread in an even layer over the top of the fish.
- In a separate bowl, combine the breadcrumbs, panko, Parmesan, parsley, salt, and pepper; mix to combine.
- Spread the breadcrumb mixture evenly over the cod filet and mist with olive oil.
- Bake for 18-22 minutes depending on thickness, or until a meat thermometer reaches 145 degrees F in the thickest portion of the fish. Serve hot.
Nutrition Information:
Yield: 5 Serving Size: 4 ozAmount Per Serving: Calories: 158Total Fat: 3.8gCholesterol: 3mgSodium: 415mgCarbohydrates: 8.0gFiber: 0.2gSugar: 0.5gProtein: 22.6g
Want to enjoy more seafood? So many ways to do so!
- Smoked Salmon Flatbread
- Lemony Miso Butter Salmon
- 3 Ingredient Kani Salad
- Teriyaki Salmon Bowls
- 20-Minute Seafood Pasta
- Cajun Shrimp Pasta
- Fish Florentine
- Blackened Swordfish with Spicy Remoulade
- Tzatziki Fish Tacos
- Seafood Ramen
Be well,
