Ingredients
4 cod fillets (6 ounces each)
1 cup whole-wheat panko breadcrumbs
2 large eggs
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup fresh parsley, chopped
1 tablespoon olive oil
1 lemon, sliced into wedges
Instructions
Preheat oven to 400°F (200°C).
In a shallow bowl, mix panko, garlic powder, paprika, salt, pepper, and parsley.
Whisk eggs in a separate bowl.
Dip cod fillets in egg, shaking off excess, then coat evenly with the panko mixture.
Place fillets on a baking sheet greased with olive oil.
Bake for 15 minutes or until golden and flakes easily with a fork.
Serve with lemon wedges.
Notes
Use fresh lemon juice for extra brightness if desired.
Cod can be prepped ahead and refrigerated up to 1 hour before baking.
Pair with steamed vegetables or quinoa for a balanced plate.
Leftovers freeze well in airtight containers for up to 2 months.
- Prep Time: 15
- Cook Time: 15
- Category: High Protein Meals
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet
- Calories: 350
- Sugar: 1g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 1.5g
- Carbohydrates: 15g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 100mg