Recipe Friday- Crunchy Parmesan Cod with Garlic Roasted Veggies

April 5, 2019

Prep: 20 minutes  

Roast: 15 minutes 

Makes: 4 (6 oz. cod, 1¼ cup vegetables) servings


8  garlic cloves, chopped

1 bag (12 ounces) Baby Peeled Carrots, halved lengthwise

1 bag (12 ounces) trimmed Organic Green Beans

2  tablespoons olive oil

¼  teaspoon salt

1  teaspoon ground black pepper

½  cup Panko breadcrumbs

½  cup shredded Parmesan cheese

1  Nellie’s® Free Range Large Egg

¼  cup cornstarch

1½  pounds Niceland Seafood Wild Caught Fresh Icelandic Cod Fillets, cut crosswise into 1 x 3-inch pieces

Nonstick cooking spray


1. Position oven rack to center position; preheat oven to 425°. Place rimmed baking pan on oven rack; preheat 10 minutes. In large bowl, toss garlic, carrots, beans, oil, salt and ½ teaspoon pepper.


2. In wide, shallow dish, stir breadcrumbs, cheese and remaining ½ teaspoon pepper. In separate shallow dish, whisk egg and 1 tablespoon water; place cornstarch in third wide, shallow dish. Dip cod in cornstarch, then dip in egg mixture and breadcrumb mixture to coat, pressing lightly so coating adheres; place on large plate


3. Spray hot pan with nonstick cooking spray. Place cod on 1 side of prepared pan; spread vegetables in single layer on opposite side of pan. Roast cod and vegetables 15 minutes or until internal temperature of cod reaches 145°. Turn broiler to high; broil 3 minutes or until cod is crisp and golden brown.


Approximate nutritional values per serving: 378 Calories, 13g Fat (3g Saturated), 108mg Cholesterol, 496mg Sodium, 35g Carbohydrates, 5g Fiber, 8g Sugars, 32g Protein





Please reload

Recent Posts
Please reload

Please reload

Search By Tags
Please reload

Check Out Our Website!
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
  • Pinterest Social Icon
  • YouTube Social  Icon