Crispy Oven Fried Cod Fish

Experience the perfect balance of flavor and texture with this Crispy Oven Fried Cod Fish recipe—a lighter yet equally satisfying alternative to deep-fried fish. Featuring tender cod fillets coated in a crunchy panko-Parmesan crust infused with smoky paprika and garlic powder, this dish delivers restaurant-quality results right from your oven. Baked to golden perfection with a drizzle of olive oil or a spritz of cooking spray, it’s a heart-healthy option packed with flavor. Ready in just 35 minutes, this easy-to-make recipe is ideal for weeknight dinners or casual gatherings. Serve with lemon wedges for a bright, zesty finish and pair with your favorite side dishes for a complete, crowd-pleasing meal.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces (6 oz each) Cod fillets
• 0.5 cups All-purpose flour
• 2 Large eggs
• 2 tablespoons Milk
• 1.5 cups Panko breadcrumbs
• 0.25 cups Grated Parmesan cheese
• 1 teaspoon Paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 1 as needed Cooking spray or olive oil
• 1 for serving Lemon wedges

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.

Step 2

Pat the cod fillets dry with paper towels and set aside.

Step 3

Set up a dredging station with three shallow bowls. In the first bowl, add the flour. In the second bowl, whisk together the eggs and milk. In the third bowl, mix the panko breadcrumbs, Parmesan cheese, paprika, garlic powder, salt, and black pepper.

Step 4

Dip each cod fillet into the flour, ensuring it is completely coated. Shake off any excess flour.

Step 5

Next, dip the floured fillet into the egg mixture, allowing any excess liquid to drip off.

Step 6

Finally, press the fillet into the breadcrumb mixture, ensuring it is evenly coated on all sides. Gently press the breadcrumbs onto the fish to help them adhere.

Step 7

Place the coated fillets onto the prepared baking sheet, leaving space between each piece.

Step 8

Lightly spray the tops of the breaded fish with cooking spray or drizzle a small amount of olive oil over each piece to ensure a crispier crust.

Step 9

Bake in the preheated oven for 18-20 minutes, or until the fish is golden brown and the internal temperature reaches 145°F (63°C).

Step 10

Remove the fish from the oven and let it rest for 2-3 minutes before serving.

Step 11

Serve hot with lemon wedges on the side for a bright, zesty finish.

Nutrition Facts

Serving size	(985.4g)

Amount per serving	% Daily Value*
Calories	1329.2

Total Fat 25.2g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 687.1mg	0%
Sodium 3732.6mg	0%
Total Carbohydrate 112.9g	0%
Dietary Fiber 5.8g	0%
Total Sugars 7.4g
Protein 161.3g	0%

Vitamin D 365.0IU	0%
Calcium 473.7mg	0%
Iron 11.7mg	0%
Potassium 3155.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.1%

Protein: 48.7%

Carbs: 34.1%