Looking for a dinner that’s both healthy and satisfying? This parmesan baked cod has become my go-to meal when I want something that fits my low-carb lifestyle but still tastes great. I started making this dish when my family decided to cut back on carbs, and I needed options that wouldn’t have everyone staring sadly at their plates.
As someone who grew up with breaded fish sticks, I wasn’t sure how a keto version would turn out. But let me tell you – this parmesan coating gives the cod such a nice crunch, you won’t even miss the breadcrumbs. Plus, it’s one of those recipes that takes maybe 10 minutes to prep, which is perfect for busy weeknights when I’m juggling after-school activities and work deadlines.
If you’ve been nervous about cooking fish at home, this recipe is a great place to start. The parmesan does all the heavy lifting in the flavor department, and the oven does most of the work. Trust me, it’s pretty hard to mess this one up!
Why You’ll Love This Parmesan Baked Cod
- Diet-friendly – This recipe fits perfectly into keto and low-carb eating plans, while still delivering amazing flavor without the carbs.
- Quick preparation – With just 30 minutes total cooking time, you can have a restaurant-quality fish dinner on the table faster than ordering takeout.
- Simple ingredients – You probably already have most of these common spices and ingredients in your pantry, making this an easy go-to dinner option.
- Healthy main dish – Cod is naturally high in protein and omega-3s, and when paired with heart-healthy olive oil and simple seasonings, it makes a nutritious meal that doesn’t sacrifice taste.
Which Kind of Cod Should I Use?
For this baked fish recipe, you’ll want to look for fresh or frozen Pacific or Atlantic cod fillets – both types work great. If you’re buying fresh cod, look for fillets that are firm to the touch and have a clean, ocean-like smell (if it smells too “fishy,” that’s not a good sign). Frozen cod is actually a fantastic option since most fish is frozen right after catching to preserve freshness, and it’s usually more budget-friendly too. When selecting your fillets, try to choose pieces that are similar in thickness – about 1 to 1½ inches is ideal – so they’ll cook evenly in the oven.
Options for Substitutions
This keto-friendly fish recipe is pretty adaptable! Here are some easy swaps you can try:
- Cod: While cod works great in this recipe, you can use other mild white fish like haddock, halibut, or pollock. Just keep in mind that cooking times might need to be adjusted slightly depending on the thickness of your fish.
- Parmesan cheese: Out of parmesan? Try using grated Romano cheese or asiago cheese instead. They’re both hard cheeses that will give you a similar crusty top when baked.
- Olive oil: You can swap olive oil with melted butter or avocado oil – both work great and keep the recipe keto-friendly.
- Lemon juice: Fresh is best, but bottled lemon juice works too. You could also use lime juice for a different citrus kick.
- Spice blend: Feel free to adjust the spices to your taste. If you don’t have chili powder, you can use cayenne (use less!) or skip it altogether. The crushed red peppers are optional if you prefer less heat.
Watch Out for These Mistakes While Cooking
The biggest mistake when baking cod is overcooking it, which can turn this delicate fish tough and rubbery – as a rule of thumb, cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Another common error is not patting the fish dry before seasoning, which can prevent the parmesan coating from sticking properly and result in a watery finish – take an extra minute to thoroughly dry the cod with paper towels.
For the crispiest parmesan crust, avoid overcrowding the baking sheet, as placing the fillets too close together creates steam and prevents proper browning – leave at least an inch of space between each piece.
To ensure even cooking, try to choose cod fillets of similar thickness, and if you’re working with particularly thick pieces, consider adding a few extra minutes to the cooking time while keeping a close eye on the fish to prevent it from drying out.
What to Serve With Parmesan Baked Cod?
This flavorful baked cod pairs perfectly with simple, low-carb side dishes that let the fish remain the star of the show. A side of roasted asparagus or broccoli florets makes an excellent match – just toss them with olive oil and roast them while the fish is cooking. For a fresh element, try a simple mixed green salad with a light lemon vinaigrette, which echoes the citrus notes in the fish. If you’re not strictly following keto, you might also enjoy this cod alongside cauliflower rice or zucchini noodles tossed with herbs and butter.
Storage Instructions
Keep Fresh: Got leftover parmesan cod? Pop it in an airtight container and keep it in the fridge for up to 3 days. The fish stays pretty good, though it’s always best when fresh. I like to place a paper towel in the container to absorb any excess moisture.
Freeze: While you can freeze this baked cod, I wouldn’t really recommend it since the parmesan coating might not hold up well and the fish texture could change. But if you need to, wrap it tightly in foil and freeze for up to 1 month.
Warm Up: To enjoy your leftover cod, gently warm it in the oven at 275°F for about 10-15 minutes, or until just heated through. Try not to microwave it if possible – fish can get a bit rubbery that way. A quick tip: place a small dish of water in the oven while reheating to keep the fish moist.
| Preparation Time | 10-15 minutes |
| Cooking Time | 12-16 minutes |
| Total Time | 22-31 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 60-70 g
- Fat: 40-50 g
- Carbohydrates: 6-10 g
Ingredients
- 1/2 cup parmesan cheese (freshly grated is best for melting)
- 1/2 tsp garlic powder
- 1 tsp kosher salt (Diamond Crystal recommended for its fine texture)
- 1/2 tsp black pepper
- 1 tsp lemon juice (freshly squeezed for brighter flavor)
- 1/2 tsp chili powder
- 1 tsp olive oil
- 1/2 tsp paprika
- 1/2 tsp crushed red pepper (adds a subtle warmth)
- 3-4 cod fillets
- 1/2 tsp onion powder
Step 1: Prepare and Season the Cod
If your cod is frozen, begin by thawing it completely and placing it in a bowl.
Season the cod with 1 teaspoon of kosher salt, ½ teaspoon of black pepper, ½ teaspoon of onion powder, ½ teaspoon of garlic powder, ½ teaspoon of chili powder, ½ teaspoon of paprika, and ½ teaspoon of crushed red pepper flakes.
Then, add 1 teaspoon of lemon juice and 1 teaspoon of olive oil.
Gently rub this seasoning mixture into the cod to ensure it is evenly coated.
Step 2: Add the Parmesan Breading
Sprinkle ½ cup of parmesan cheese over the seasoned cod pieces to act as the breading.
Make sure the cheese sticks well to the fish, patting it onto the cod if necessary to ensure coverage, especially on the top side.
Step 3: Prepare Baking Tray
Line a baking tray with aluminum foil to facilitate easy cleanup, and spray it with cooking spray to prevent sticking.
Place the seasoned and breaded cod on the prepared baking tray.
Step 4: Bake the Cod
Preheat your oven to 400°F (200°C).
Once heated, place the baking tray into the oven and bake the cod for 12-15 minutes.
This will cook the fish thoroughly and allow the parmesan to form a delightful crust.
Step 5: Optional Broil for Crisp Topping
For an extra crispy top, you can choose to broil the cod for about 1 minute after baking.
Keep a close eye on the cod during this time to prevent over-browning or burning.
Step 6: Serve and Enjoy
Remove the parmesan-crusted cod from the oven and let it cool slightly before serving.
Enjoy your delicious, cheesy seafood dish while it’s hot!
