The baked breaded cod fillets are tasty and light fish cutlets, crispy on the outside and soft and juicy on the inside.
I use a homemade breading: healthy and simple, tasty and light, made with whole wheat breadcrumbs.
Don’t forget to consider the breading in the total carbohydrate count of your meal.
About cod
I define cod as a comfort food, an ideal comfort food to stay light and recover from indulgent meals.
Cod is a lean and digestible fish; a source of omega 3 fatty acids, it contains 43 mg of cholesterol per 100 g [nutritional guidelines recommend a dietary intake of cholesterol less than 300 mg per day].
I used frozen cod fillets without bones, making them suitable for the little ones as well.
Oven cooking but also in an air fryer.
Versatile!
You can follow the same procedure using other types of boneless, skinless fish fillets.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven, Air frying
- Cuisine: Italian
Ingredients
- 10.5 oz cod fillets (thawed, laid flat not in stick form)
- to taste breadcrumbs (or whole wheat breadcrumbs)
- 1 tbsp cheese (grated: grana or parmesan)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Baking tray 10×11 inches
- Parchment paper
Preparation
I used frozen cod fillets – laid flat not in stick form – thawed.
To make the breading stick, they need to be thawed, so move them to the fridge the night before.Rinse the cod fillets under running water.
Blot the residual water with kitchen paper towels; they should be very dry.Remove the cod fillets from the fridge at least half an hour before cooking.
In a plate mix:
– breadcrumbs or whole wheat breadcrumbs;
– grated cheese;
– salt;
– pepper;
– chopped parsley;
and mix.Line a baking tray – wide, the breaded cod fillets should not overlap – with parchment paper.
Drizzle the cod fillets with lemon juice, drain, and bread on both sides: press them into the breading to adhere well.
Place the breaded cod fillets on the baking tray in a single layer without overlapping.
Preheat the oven.
Bake in a fan oven at 350°F for 15 minutes until golden and to the desired crispiness.For crispier and more golden breading: remove a couple of minutes earlier, spray or drizzle with a drizzle of extra virgin olive oil and complete cooking.
Plate.
Grind more pepper, add chopped parsley, and drizzle with a drizzle of extra virgin olive oil.Your light baked breaded cod fillets are ready.
Bon appétit!
Storage, tips, and variations
You can follow the same procedure using other types of boneless, skinless fish fillets.
You can use gluten-free breadcrumbs for a gluten-free version.
You can omit the cheese.
You can flavor the breading with herbs and spices to your liking.
For an even more fragrant breading, you can add grated lemon zest.
The cooked breaded cod fillets can be stored in the fridge in an airtight container for a day.
Reheat them for a few minutes in a hot oven to restore crispness.
FAQ (Questions and Answers)
Why rinse the cod fillets?
Rinsing frozen cod fillets helps remove the surface ice layer, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
Certainly!
Pay attention to cooking times: fresh fish cooks faster than frozen.
Also, ensure the fish is well cleaned and bone-free, especially if preparing the recipe for children.Industrial vs. homemade breading
Industrial breading contains potato starch, is pre-fried, rich in fats, salts, and calories.
To bread my cod fillets, I used a homemade breading: simple, light, and healthy made with whole wheat breadcrumbs and I made it stick with lemon juice.
No oil in cooking, I add a drizzle just after baking.Can I cook breaded cod fillets in an air fryer?
Yes.
Follow your appliance’s manual instructions – program, temperature, and times.
Check the degree of cooking from time to time.
In general, cooking times are reduced with an air fryer:
– in a fan oven at 350°F for 15 minutes;
– in an air fryer at 320°F for 12 minutes.
