The baked breaded cod fillets are tasty and light fish cutlets, crispy on the outside and soft and succulent on the inside.
I use a homemade breading: healthy and simple, tasty and light, made with whole wheat breadcrumbs.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
About the cod
I define cod as a comfort food, ideal for light meals and recovering from heavy 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 under 300 mg per day].
I used frozen cod fillets, boneless, suitable for children.
Oven-baked but also suitable for air frying.
Versatile!
You can follow the same procedure using other types of boneless and skinless fish fillets.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Electric oven, Air frying
- Cuisine: Italian
Ingredients
- 10.58 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 sheet 10×11.5 inches
- Parchment paper
Preparation
I used frozen cod fillets – laid flat not in stick form – thawed.
For the breading to adhere, they need to be thawed, so move them to the fridge the night before.Rinse the cod fillets under running water.
Pat dry the excess water with kitchen paper towels; they should be very dry.Take the cod fillets out of the fridge at least half an hour before cooking.
On a plate, pour:
– breadcrumbs or whole wheat breadcrumbs;
– grated cheese;
– salt;
– pepper;
– chopped parsley;
and mix.Line a large baking sheet – the breaded cod fillets should not overlap – with a sheet of parchment paper.
Drizzle the cod fillets with lemon juice, drain, and coat both sides in the breading by pressing to adhere well.
Arrange the breaded cod fillets on the baking sheet in a single layer, avoiding overlap.
Preheat the oven.
Bake in a convection oven at 356°F for 15 minutes until golden and crispy to your liking.For a crunchier and more golden breading: bake a couple of minutes earlier, spray or drizzle with a little extra virgin olive oil, and finish cooking.
Serve.
Grind some more pepper, add chopped parsley, and drizzle with extra virgin olive oil.Your light baked breaded cod fillets are ready.
Enjoy your meal!
Storage, tips, and variations
You can follow the same procedure using other types of boneless and 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 your favorite herbs and spices.
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 one day.
Reheat for a few minutes in a hot oven to restore crispiness.
FAQ (Questions and Answers)
Why rinse the cod fillets?
Rinsing frozen cod fillets helps remove the superficial ice layer, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen cod?
Absolutely!
Be mindful of cooking times: fresh fish cooks faster than frozen.
Also, ensure the fish is well-cleaned and boneless, especially if you are preparing the recipe for children.Industrial versus homemade breading
Industrial breading contains potato starch, is pre-fried, and rich in fats, salts, and calories.
For breading my cod fillets, I used a homemade breading: simple, light, and healthy, made with whole wheat breadcrumbs and adhered 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 the instructions – program, temperature, and time – in your appliance’s manual.
Check the doneness from time to time.
In general, cooking times are shorter with an air fryer:
– in a convection oven at 356°F for 15 minutes;
– in an air fryer at 320°F for 12 minutes.
