Baked Cod with Italian Parmesan Crumb
Baked Cod with Italian Parmesan Crumb pairs flaky, mild fish with a crisp, herb-flecked topping of breadcrumbs, cornmeal, and Parmesan. Each bite balances tender cod with a toasty, garlicky crunch that feels light yet satisfying. Serve for a weeknight dinner or a relaxed gathering when you want something comforting without feeling heavy.
- Prep15 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Cod with Italian Parmesan Crumb, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 56 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 43
- Heart Health
- 54
- Metabolic
- 12
- Digestive
- 25
- Inflammatory
- 48
- Performance
- 32
- General Wellness
- 1
Preheat the oven to 450 degrees F (230 degrees C).
- 2
In a small, shallow bowl, mix the bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder, and pepper; set aside.
- 3
Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, tucking under any thin edges of the fillets. Brush with the egg white, then spoon the crumb mixture evenly over the top.
- 4
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily when tested with a fork and is opaque throughout.
- Calories 91.26 kcal Low Source 5%
- Protein 8.08 g Moderate 16%
- Carbohydrate 8.98 g 3%
- Total Fat 2.63 g Low Source 3%
- Saturated Fat 0.7 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 15.49 mg Moderate 5%
- Sodium 132.15 mg Moderate 6%
- Dietary Fiber 0.3 g Low Source 1%
- Total Sugars 0.33 g --
- Added Sugars 0.26 g Low Source 1%
- Calcium 37.21 mg Low Source 3%
- Iron 0.58 mg Low Source 3%
- Potassium 129.96 mg Low Source 3%
- Vitamin A 1.05 mcg Low Source 0%
- Vitamin C 0.28 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Corn 🌽
- Garlic 🧄
About This Recipe
Baked Cod with Italian Parmesan Crumb is an Italian dinner recipe made with 10 ingredients. It takes about 25 mins, serves 4, and is rated easy. Key ingredients include Black Pepper, Bread Crumbs, Cooking Spray, and Cornmeal. Each serving provides about 91.26 kcal.
Recipe Questions
- What is Baked Cod with Italian Parmesan Crumb?
- It is an Italian recipe made with 10 ingredients, usually served for dinner or lunch.
- What is Baked Cod with Italian Parmesan Crumb made of?
- The main ingredients are Black Pepper, Bread Crumbs, Cooking Spray, Cornmeal, Egg Whites. The full list of 10 is above.
- What goes well with Baked Cod with Italian Parmesan Crumb?
- Explore these Italian side-dish recipes.
- How long does it take to make Baked Cod with Italian Parmesan Crumb?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 91.26 kcal. The full nutrition breakdown is above.
- Is Baked Cod with Italian Parmesan Crumb easy to make?
- This recipe is rated easy, with 10 ingredients and 4 steps.
- Is Baked Cod with Italian Parmesan Crumb healthy?
- Baked Cod with Italian Parmesan Crumb has an easyChef Pro health score of 40/100. Per serving, it provides 91.26 calories and 8.08 g of protein, or 16% of the Daily Value. Worth noting per serving: sodium at 132.15 mg (6% of the Daily Value). It contains Fish, Eggs, Milk, Wheat, Gluten, Corn and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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