Parmesan Crusted Cod makes a tasty protein source for your meal! Parmesan cheese, almond flour, garlic powder, salt, and pepper are combined to make a flavorful crust. Almond flour is used for a nutrient-rich alternative to breadcrumbs. Ready in about 20 minutes.
Why You’ll Love Parmesan Crusted Cod
Cod is a great source of protein that is low in fat, and this parmesan crust adds lots of flavor. Parmesan Crusted Cod is ready in about 20 minutes and provides 25.5 grams protein. Pair it with a high fiber side for a delicious and satisfying meal.
This easy entrée starts with dijon mustard and olive oil mixed and then brushed onto the cod to ensure the Parmesan crust adheres. Parmesan cheese, almond flour, garlic powder, pepper, and salt are mixed for an easy crust to layer on top. Almond flour is a nutrient-rich alternative to breadcrumbs. It adds flavor and gets a bit crispy for a nice crust.
Ingredients
- Cod: a lean protein source that is full of B vitamins.
- Dijon mustard: adds flavor and helps the Parmesan crust stick to the cod.
- Olive oil: adds healthy fats and helps the Parmesan crust stick the cod.
- Parmesan cheese: provides protein and calcium.
- Almond flour: alternative to breadcrumbs and adds protein, fiber, and vitamin E.
- Garlic powder, black pepper, & salt: add flavor.
How to Make Parmesan Crusted Cod
Preheat oven to 400°F. Prepare sheet pan with silicone baking mat or spray with cooking oil.
Pat cod dry. Cut cod into four 4-ounce pieces and place on sheet pan.
In a small bowl, combine Dijon mustard and oil. Use a basting brush (or you can use a rubber spatula) to spread the mixture on top of each piece of cod.
In a medium-sized bowl, combine Parmesan cheese, almond flour, garlic powder, pepper, and salt. Evenly coat the top of each piece of cod with the cheese mixture (use your hand or a spoon to scoop up the mixture on top of the cod and pat it down; each piece will have a thick layer of the cheese).
Bake for 12-15 minutes or until internal temperature reaches 145°F. For an extra crispy top, broil for the last 1-2 minutes.
What to Pair with Parmesan Crusted Cod
I focus on getting protein and fiber at each meal. Parmesan Crusted Cod provides protein so I pair it with a source of fiber. Some tasty sides include:
- Roasted potatoes and garlic green beans
- Lentils and roasted Brussel sprouts and red onion
- Spiced & Roasted Sweet Potatoes and Chickpeas
- Quinoa and roasted asparagus
Tips
- Pat cod dry before adding crust to prevent mushy fish.
- Cooked fish is good for 3-4 days in the refrigerator.
- Pair Parmesan Crusted Cod with a healthy high fiber side like lentils, roasted potatoes, or quinoa.
- Reheat in air fryer or toaster oven to make it crispy.
Try These Meal Prep Recipes Next:
- Baked Greek Salmon
- Air Fryer Salmon Bowl
- Almond Crusted Cod in Air Fryer
- Shrimp Burrito Bowls Meal Prep
- Beef and Cauliflower Meatballs
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Parmesan Crusted Cod
Ingredients
- 1 lb cod
- 1 Tbsp Dijon mustard
- 1 tsp olive oil
- 1/2 cup Parmesan cheese, grated
- 1/4 cup almond flour
- 1 tsp garlic powder
- 1/4 tsp ground black pepper
- 1/4 tsp salt
Instructions
- Preheat oven to 400°F. Prepare sheet pan with silicone baking mat or spray with cooking oil.
- Pat cod dry. Cut cod into four 4-ounce pieces and place on sheet pan.
- In a small bowl, combine Dijon mustard and oil. Use a basting brush (or you can use a rubber spatula) to spread the mixture on top of each piece of cod.
- In a medium-sized bowl, combine Parmesan cheese, almond flour, garlic powder, pepper, and salt. Evenly coat the top of each piece of cod with the cheese mixture (use your hand or a spoon to scoop up the mixture on top of the cod and pat it down; each piece will have a thick layer of the cheese).
- Bake for 12-15 minutes or until internal temperature reaches 145°F. For an extra crispy top, broil for the last1-2 minutes.
Notes
- Pat cod dry before adding crust to prevent mushy fish.
- Cooked fish is good for 3-4 days in the refrigerator.
- Pair Parmesan Crusted Cod with a healthy high fiber side like lentils, roasted potatoes, or quinoa.
- Reheat in air fryer or toaster oven to make it crispy.
