Panko Parm Crusted Cod

Name: Panko Parm Crusted Cod
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Cuisine: American
Ingredients: 14 oz (400 g) cod fillets; 2 tbsps mayonnaise; 1 tsp lemon juice; 1 1/2 tsps minced garlic; salt and pepper to taste; 1/2 cup panko; 1/4 cup parmesan; 2 tbsps olive oil; 1 tsp dry parsley

1 step

Prep:10minCook:12min

Fish Friday favourite with a crunchy panko crust, just a hint of garlic and mayo to keep the cod incredibly moist.

Updated at: Fri, 29 May 2026 17:10:09 GMT

Nutrition balance score

Good

Glycemic Index

Moderate

Glycemic Load

Low

Nutrition per serving

Calories479.5 kcal (24%)

Total Fat28.7 g (41%)

Carbs11.8 g (5%)

Sugars0.7 g (1%)

Protein40.8 g (82%)

Sodium705.6 mg (35%)

Fiber0.7 g (3%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

400gcod fillets

2 tbspsmayonnaise

1 tsplemon juice

1.5 tspsminced garlic

½ cuppanko

¼ cupparmesan

2 tbspsolive oil

1 tspdry parsley

Instructions

Step 1

Preheat oven to 425°F. Pat the cod fillets dry with paper towels and place on a parchment or silicone mat lined baking sheet. Mix the mayo, lemon juice, garlic, salt and pepper together and spread on top of each fillet. Combine the panko, parmesan, parsley and olive oil and sprinkle over each piece of fish. Press gently. Bake at 425°F for 10-12 minutes broiling the last 2 minutes to get a nice crust. Rest 5 minutes. Serves 2-3

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