Name: Panko Parmesan Crusted Baked Cod
Prep time: 15 min
Cook time: 18 min
Ingredients: 4 4-ounce skinless cod fillets (fresh or frozen fillets, thawed); ¼ cup white whole wheat flour; ¼ teaspoon salt; black pepper (to taste); 1 egg; 2 egg whites; ⅔ cup panko bread crumbs; ¼ cup grated Parmesan cheese; ½ teaspoon dried oregano; ½ teaspoon dried basil; ¼ teaspoon dried thyme

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When I was a child, my family would always take the kids to a Friday Fish Fry for all-you-can-eat battered cod. I now make my own fish fry at home with this Panko Parmesan Crusted Baked Cod recipe! Cod is a delicious and inexpensive white fish that is found in almost every supermarket. First, season your cod with salt, pepper, and a dusting of whole wheat flour. Then, dip in a beaten egg mixture and coat well. Finally, dip the fish into seasoned Panko breadcrumbs, allowing them to stick well. Bake until the fish is flaky and that’s it! Fridays can’t come soon enough for my Panko Parmesan Crusted Baked Cod.

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What Are the Health Benefits of Cod?

Fish is a great source of so many nutrients that our bodies need. Like most other types of fish, cod contains good fats Omega-3 fatty acids, which are so great for your cardiovascular health and can even help prevent heart disease. Fish also has nutrients that help keep your skin, nails, and hair healthy. Eating fish is also linked to boosted immunity and can reduce the risk of Alzheimer’s disease. There are so many reasons to incorporate fish into your diet!

Cod is a staple dinner in our household. We introduced the kids to fish early on, and they love it! For more seafood recipes, try my Asian Tilapia Lettuce Wraps!

Ingredients in Panko Parmesan Crusted Baked Cod

cod fillets
white whole wheat flour
salt
black pepper
egg
egg whites
Panko bread crumbs
Parmesan cheese
dried oregano
dried basil
dried thyme

How to Make Panko Parmesan Crusted Baked Cod

Preheat the oven to 425°F. Line a baking sheet with foil and place a wire cooling rack on top of it. Place the prepared baking sheet in the oven to preheat.

Pat the fillets dry with a paper towel, and season with salt and black pepper, to taste.

In a shallow dish, stir together the flour, ¼ teaspoon salt, and black pepper.

In a second shallow dish, whisk together the egg and egg whites.

In a third shallow dish stir together the panko, Parmesan cheese, dried oregano, dried basil, and dried thyme.

Dredge each fillet in the flour, shaking off any excess.

Next, dip in the egg wash allowing excess to drip off, and finally gently press into the panko breadcrumbs. Spray the tops generously with cooking spray.

Carefully remove the preheated baking sheet and place each fillet sprayed side down on the cooling rack and spray the other side with cooking spray.

Bake for 16-18 minutes, or until cooked through.

The fish should reach an internal temperature of 145°F when it’s in the oven.

You’re going to have some leftover flour and bread crumbs; you need a good amount in order to fully dredge the fish for a good coating, so don’t worry if you have extra!

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