Growing up, I didn’t eat much fish. It wasn’t something that often found its way onto the dinner table. As a result, it took me a while to really appreciate how beneficial fish can be for both flavour and nutrition. Recently, I’ve been trying to include more of it in my diet. This Parmesan-crusted cod recipe has made that journey feel a lot easier. It’s light, simple, and packed with protein, making it an ideal midweek meal for anyone looking to eat well without fuss.
I’ve found Cod makes the perfect gateway fish as it has a mild flavour and cooks quickly. The parmesan crust adds a satisfying crunch, turning this mild-tasting fish into something even a diner sceptical of fish like me can enjoy.
Why We Should Eat More Fish?
Fish, for endurance runners, ticks a lot of nutritional boxes but is often overlooked by people like me, who prefer meat.
White fish is a type of fish named for its bright white flesh when cooked. It’s low in fat and extremely high in protein. This makes it perfect for muscle recovery while keeping calories down, helping support a healthy weight. It also prevents that feeling of sluggishness after a heavy meal.
White fish and Cod are also rich in Vitamin B12 and Vitamin D. Vitamin B12 is essential in energy metabolism. At the same time, Vitamin D helps regulate our immune function, keeping us fit and healthy so we can power through our training. While it may not contain as much omega-3 as oily fish such as salmon or mackerel, Cod is also packed with these fatty acids. These essential fatty acids are vital to joint health, essential since our joints take a battering while running.
Eating fish two to three times a week is an easy way to boost diet quality, support heart health, and maintain steady energy levels for training and recovery. And if you needed any more convincing, it’s quick to cook, making it perfect for those difficult post-run evenings.
What Cod Should I Use?
For people unfamiliar with fish, choosing the proper cut can be confusing. Cod is most often found as fillets, cuts of fish taken from the side of the fish, either side of the spine. They’re typically thin and cook extremely quickly, which can result in drier, overcooked fish if not handled with care.
I’d initially planned for a thicker cut, or cod “steak.” What I meant by this was cod loins, a thicker cut, cut perpendicular to the spine. They have a meatier bit and are a bit more forgiving to cook. However, they tend to cost a little bit more since they’re a more prized cut of fish. Therefore, use whichever cut suits your needs.
You can swap cod for haddock or pollock with similar results.
The Parmesan Crust
If the cod is the star of the show, the Parmesan crust is the supporting ensemble helping make the lead actor shine. It’s a blend of panko breadcrumbs, grated Parmesan, lemon zest, and fresh thyme that creates a light, golden coating that’s crisp on the outside and full of flavour.
Panko breadcrumbs give the crust a crunchy bite while grated Parmesan adds a savoury depth. Lemon zest paired with the fresh fish gives it a clean, bright finish. It’s an easy way to bring a lean piece of cod to life without the typical combination of a rich butter or cream sauce.
Serving Suggestions
You can serve this Parmesan-crusted cod with just about anything, depending on your goals. For a light, recovery-friendly meal, pair it with steamed greens and roasted sweet potatoes.
If you’re looking to refuel after a long run, try it alongside couscous, quinoa, or rice. It’s beautiful dressed with a squeeze of lemon and a drizzle of olive oil.
And if you’re eating for comfort rather than training, choose these air-fryer chunky chips for a cleaner version of the classic.
Parmesan Crusted Cod
Ingredients
- 4 Skinless Cod Fillets
- 2 Tbsp Plain Flour
- 1 Egg
- 1 Tbsp Panko Breadcrumbs
- 1 Tbsp Grated Parmesan
- Zest from ½ Lemon
- ½ Tbsp of Thyme Leaves Chopped
- Salt / Pepper to taste
- Cooking Spray or Olive Oil in a Spray Bottle
- 1 Tsp Fresh Parsley Chopped
Instructions
- Preheat a broiler grill to hot and the oven to 200C or 180C Fan or 400F or Gas 6
- Make the crust by combining the breadcrumbs, lemon zest, thyme, parmesan, salt, and pepper.
- Lay the flour, egg, and breadcrumb mix out on separate plates. Press the top of each cod steak into the plain flour. Shake off the excess, then press it into the egg mix. Shake off the excess. Then dip the cod steaks into the breadcrumb mixture.
- Spray the bottom of a baking tray, then lay the breaded cod in a single layer, breadcrumb side up. Spray each fillet with some oil or cooking spray.
- Bake for 12-14 minutes until the cod is just cooked.
- Place the cod under the broiler grill for 1-2 minutes until the breadcrumbs are crisp and golden brown.
- Served scattered with fresh parsley.
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