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–+ servings
Boston Baked Cod

Boston Baked Cod: A Simple Delight for Healthy Dinners

Boston Baked Cod is a healthy, easy-to-make seafood dish packed with fresh flavors that transforms weeknight meals.
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Prep Time 12 minutes
Cook Time 15 minutes
Total Time 27 minutes
Servings: 4 fillets
Course: Lunch
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Can substitute with haddock, pollock, or halibut
For the Coating
  • 2 tablespoons Olive Oil Extra virgin recommended
  • 2 tablespoons Lemon Juice Freshly squeezed
  • 1 tablespoon Dijon Mustard
  • 2 cloves Minced Garlic Fresh preferred
  • 1/4 cup Parmesan Cheese Can replace with nutritional yeast for dairy-free
  • 1/2 cup Panko Breadcrumbs Use gluten-free for gluten-free option
  • 2 tablespoons Fresh Parsley Can substitute with dill or basil
  • 1/2 teaspoon Smoked Paprika Optional
  • to taste Salt
  • to taste Black Pepper

Equipment

  • baking dish
  • mixing bowl
  • whisk
  • Measuring cups
  • Measuring spoons

Method
 

Preparation Steps
  1. Preheat the oven to 400°F (200°C) and grease a baking dish with olive oil.
  2. Pat cod fillets dry and season with salt and black pepper.
  3. Whisk together olive oil, lemon juice, and Dijon mustard in a mixing bowl. Add minced garlic, Parmesan, panko, parsley, and smoked paprika, mixing until crumbly.
  4. Lay the seasoned cod fillets in the baking dish, covering them with the breadcrumb mixture.
  5. Bake for 12-15 minutes until the fish flakes easily with a fork and the topping is golden.
  6. Remove from oven and let sit before serving, optionally garnishing with lemon wedges.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 20gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 60mgSodium: 300mgPotassium: 600mgFiber: 1gSugar: 1gVitamin A: 10IUVitamin C: 15mgCalcium: 8mgIron: 4mg

Notes

Pair with a light side salad or roasted veggies. For more side recipes, see Baked Pears Berries or Baked Apple Fritters.

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