Panko Baked Cod Easy and Healthy Recipe

If you’re searching for a quick, nutritious, and delicious dinner option, look no further than this Panko Baked Cod recipe. This dish combines the tender, flaky texture of cod with a golden, crispy breadcrumb topping, making it a standout meal for any night of the week. Packed with protein and Omega-3 fatty acids, baked cod is not just tasty but also an excellent choice for maintaining a healthy diet. Plus, it’s a perfect addition to any Health & Nutrition plan.

Recipe Overview

This baked cod recipe is perfect for health-conscious eaters and busy individuals alike. With minimal prep and easy-to-find ingredients, you’ll have a restaurant-quality dish ready in no time. Plus, the crunchy panko topping adds a satisfying texture without the heaviness of fried options. Incorporating lean protein like cod into your diet supports muscle health, heart wellness, and overall vitality.

Ingredients

For this recipe, you will need:

• 4 cod fillets (6-8 ounces each)
• 1 cup panko breadcrumbs
• 2 tablespoons olive oil
• 2 tablespoons grated Parmesan cheese (optional)
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried parsley (or fresh, chopped parsley for garnish)
• Salt and pepper, to taste
• Lemon wedges, for serving

Substitution Ideas:

• Swap panko breadcrumbs for gluten-free breadcrumbs if needed.
• Add a pinch of cayenne pepper for a spicy kick.
• Use lime instead of lemon for a citrusy twist.

Step-by-Step Instructions

Prep Time: 10 minutes
Cook Time: 15-20 minutes
Servings: 4

• Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
• Prepare the Cod Fillets: Pat the cod fillets dry with a paper towel to remove excess moisture. Season both sides with salt and pepper.
• Make the Panko Topping: In a small bowl, mix the panko breadcrumbs, olive oil, Parmesan cheese (if using), garlic powder, paprika, and parsley. Stir until the breadcrumbs are evenly coated with oil.
• Top the Cod: Place the cod fillets on the prepared baking sheet. Spoon the panko mixture evenly over each fillet, pressing gently to ensure it adheres.
• Bake the Cod: Bake in the preheated oven for 15-20 minutes, or until the cod is opaque and flakes easily with a fork. The panko topping should be golden brown.
• Serve: Garnish with fresh parsley and serve with lemon wedges for an extra burst of flavor.

Serving Suggestions

This baked cod pairs beautifully with:

• Steamed vegetables like broccoli or asparagus.
• A light quinoa salad or brown rice for added fiber.
• Roasted sweet potatoes for a touch of sweetness.

Kitchen Tools You’ll Need

To make this recipe easy and enjoyable, here are a few must-have kitchen tools:

• Non-Stick Baking Sheet – For perfectly baked fish without sticking.
• Parchment Paper or Silicone Baking Mat – Keeps cleanup quick and easy.
• Meat Thermometer – Ensures the cod is cooked to perfection (145°F).
• Mixing Bowls – Perfect for prepping the panko topping.
• Chef’s Knife & Cutting Board – For slicing garnishes like lemon and chopping fresh parsley.
• Basting Brush – Helps evenly apply olive oil to the panko mixture.

Tip:

These tools are kitchen essentials and can be used for a variety of recipes beyond this one! 

Why It’s Perfect for Health-Conscious Eaters

Cod is a lean, high-protein fish that’s naturally low in calories and fat, making it ideal for those looking to maintain a balanced diet. The use of panko breadcrumbs keeps the recipe light while still delivering that satisfying crunch. Additionally, baking the fish instead of frying keeps it heart-healthy and easy to digest. This recipe is an easy way to include nutrient-dense meals as part of your Health & Nutrition plan, providing essential Omega-3s for brain and heart health.

Conclusion

This Baked Cod with Panko recipe is a go-to for anyone seeking a quick, wholesome, and flavorful meal. Whether you’re cooking for yourself or hosting a dinner, this dish is sure to impress.

What’s your favorite way to enjoy cod? Let us know in the comments below!