Parmesan Crusted Cod with Roasted Carrots

Let me tell you, weeknight dinners in our house can sometimes feel like a culinary tightrope walk. Balancing healthy, delicious, and, most importantly, quick meals can be a real challenge. That’s why discovering recipes that tick all these boxes feels like striking gold. Parmesan Crusted Cod with Roasted Carrots is one such golden find. From the moment the aroma of roasting carrots and garlic-infused parmesan filled the kitchen, I knew this meal was going to be a hit. And it was! Even my pickiest eater, who usually eyes fish with suspicion, devoured the flaky cod with its crispy, cheesy crust. The sweetness of the roasted carrots provided the perfect counterpoint to the savory fish, creating a balanced and satisfying dish that we’ve added to our regular rotation. It’s become a go-to when we crave something wholesome and flavorful without spending hours in the kitchen. If you’re searching for an easy, healthy, and family-friendly meal, look no further – this Parmesan Crusted Cod with Roasted Carrots recipe is about to become your new weeknight hero.

Ingredients for Parmesan Crusted Cod with Roasted Carrots

Here’s everything you’ll need to create this delightful dish. We’ve kept it simple and focused on fresh, flavorful ingredients that will make your taste buds sing.

• Cod Fillets: 1.5 lbs (approximately 680g) – Use skinless, boneless cod fillets for ease of cooking and a mild, flaky texture that perfectly absorbs the parmesan crust. Fresh or thawed frozen cod works well.
• Carrots: 1 lb (approximately 450g) – Medium-sized carrots, peeled and cut into 1-inch pieces. Choose carrots that are firm and vibrant orange for the best flavor and sweetness when roasted.
• Parmesan Cheese: ½ cup (approximately 50g) – Finely grated fresh parmesan cheese. Freshly grated parmesan is crucial for the best flavor and texture in the crust. Avoid pre-grated as it often contains cellulose and doesn’t melt as well.
• Panko Breadcrumbs: ½ cup (approximately 30g) – Panko breadcrumbs are Japanese-style breadcrumbs that are larger and flakier than regular breadcrumbs, providing a wonderful crispy texture to the parmesan crust. Regular breadcrumbs can be substituted if panko is not available.
• Olive Oil: ¼ cup (approximately 60ml) – Extra virgin olive oil is used for both roasting the carrots and creating the parmesan crust. It adds flavor and helps everything crisp up beautifully.
• Garlic Powder: 1 teaspoon – Garlic powder provides a savory, aromatic base to both the carrots and the parmesan crust, enhancing the overall flavor profile.
• Paprika: 1 teaspoon – Smoked paprika adds a subtle smoky depth, while sweet paprika offers a milder, slightly sweet flavor and vibrant color. Choose your preference or use a combination for complexity.
• Dried Thyme: ½ teaspoon – Dried thyme adds a lovely earthy and slightly lemony note that complements both the fish and the carrots. Other herbs like oregano or rosemary can also be used.
• Salt: To taste – Kosher salt or sea salt is recommended to enhance the flavors of all ingredients.
• Black Pepper: To taste – Freshly ground black pepper adds a pungent and aromatic element to the dish.
• Lemon: 1 lemon – Cut into wedges for serving. Fresh lemon wedges brighten the dish and add a zesty finish.

Instructions: How to Make Parmesan Crusted Cod with Roasted Carrots

Follow these simple steps to create this delicious and healthy meal. The process is straightforward, making it perfect for busy weeknights.

1. Preheat Your Oven and Prepare the Baking Sheet: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper. Parchment paper prevents sticking and makes for easy cleanup. If you don’t have parchment paper, lightly grease the baking sheet with olive oil.
2. Prepare the Carrots: In a large bowl, toss the carrots with 2 tablespoons of olive oil, ½ teaspoon of garlic powder, ½ teaspoon of paprika, ¼ teaspoon of dried thyme, salt, and pepper. Ensure the carrots are evenly coated with the oil and spices. Spread the carrots in a single layer on the prepared baking sheet. Roasting in a single layer allows the carrots to brown and caramelize properly.
3. Roast the Carrots: Roast the carrots in the preheated oven for 20 minutes. Roasting the carrots first ensures they are tender and slightly caramelized by the time the cod is cooked.
4. Prepare the Parmesan Crust: While the carrots are roasting, prepare the parmesan crust. In a separate bowl, combine the grated parmesan cheese, panko breadcrumbs, remaining ½ teaspoon of garlic powder, remaining ½ teaspoon of paprika, remaining ¼ teaspoon of dried thyme, 2 tablespoons of olive oil, salt, and pepper. Mix well with your fingers until the mixture is crumbly and evenly combined. The olive oil helps bind the parmesan and breadcrumbs together, creating a cohesive crust.
5. Prepare the Cod: Pat the cod fillets dry with paper towels. Patting the cod dry removes excess moisture, which helps the parmesan crust adhere better and ensures the cod browns nicely. Season both sides of the cod fillets lightly with salt and pepper.
6. Add Cod to Baking Sheet and Top with Parmesan Crust: After the carrots have roasted for 20 minutes, remove the baking sheet from the oven. Push the carrots to one side of the baking sheet to create space for the cod. Place the cod fillets on the baking sheet next to the carrots. Divide the parmesan crust mixture evenly among the cod fillets, pressing it gently onto the top of each fillet to ensure it adheres. Don’t overcrowd the baking sheet; if necessary, use two baking sheets to ensure even cooking.
7. Bake the Cod and Carrots: Return the baking sheet to the oven and bake for another 12-15 minutes, or until the cod is cooked through and flakes easily with a fork, and the parmesan crust is golden brown and crispy. The cooking time for the cod will depend on the thickness of the fillets. Cod is cooked through when it reaches an internal temperature of 145°F (63°C).
8. Serve Immediately: Remove from the oven and let rest for a minute or two before serving. Serve the Parmesan Crusted Cod and Roasted Carrots immediately with lemon wedges for squeezing over the fish. The lemon juice adds a bright, fresh flavor that complements the richness of the parmesan and the sweetness of the carrots.

Nutrition Facts for Parmesan Crusted Cod with Roasted Carrots

This dish is not only delicious but also packed with nutrients. Here’s a breakdown of the approximate nutritional information per serving (based on 4 servings):

• Servings: 4
• Calories per Serving: Approximately 450-500 calories – This recipe provides a satisfying and moderately calorie-dense meal, perfect for a balanced dinner. Calorie counts can vary slightly depending on the exact ingredients and portion sizes.
• Protein: 40-45 grams per serving – Cod is an excellent source of lean protein, essential for muscle building, repair, and overall satiety. Protein helps you feel full and satisfied after your meal.
• Vitamin A: Excellent source – Carrots are rich in Vitamin A, which is crucial for vision, immune function, and skin health. This dish is a great way to boost your Vitamin A intake.

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes. For precise nutritional information, use a nutrition calculator with the exact brands and amounts of ingredients used.

Preparation Time for Parmesan Crusted Cod with Roasted Carrots

This recipe is designed for efficiency and ease, making it ideal for busy weeknights.

• Total Time: Approximately 35-40 minutes – From start to finish, this meal is ready in under 40 minutes, perfect for a quick and satisfying dinner.
• Prep Time: 15 minutes – Includes washing and chopping carrots, preparing the parmesan crust, and prepping the cod. The prep work is minimal and straightforward.
• Cook Time: 20-25 minutes – The carrots and cod bake in the oven together, minimizing active cooking time. Most of the cooking is hands-off in the oven.

This recipe is a fantastic option when you need a flavorful and nutritious meal on the table quickly. The minimal prep and relatively short cook time make it a weeknight dinner winner.

How to Serve Parmesan Crusted Cod with Roasted Carrots

This dish is versatile and pairs well with a variety of sides. Here are some serving suggestions to elevate your meal:

• Side Salads:
  • Simple Green Salad: A light vinaigrette-dressed green salad provides a refreshing contrast to the richness of the cod and carrots.
  • Arugula Salad with Lemon Vinaigrette: The peppery arugula and zesty lemon dressing complement the flavors of the dish beautifully.
  • Mediterranean Salad: A salad with cucumbers, tomatoes, olives, and feta cheese adds a fresh and vibrant element.
• Grain Sides:
  • Quinoa: Fluffy quinoa is a healthy and protein-rich grain that pairs perfectly with the cod and carrots.
  • Brown Rice: Nutty brown rice provides a wholesome and fiber-rich side dish.
  • Couscous: Light and fluffy couscous is a quick and easy option that absorbs the flavors of the dish.
• Vegetable Sides:
  • Steamed Green Beans: Simple steamed green beans with a drizzle of olive oil and lemon juice offer a fresh and healthy side.
  • Asparagus: Roasted or grilled asparagus complements the roasted carrots and adds another nutritious vegetable to the meal.
  • Broccoli: Steamed or roasted broccoli provides a hearty and healthy green vegetable side.
• Garnishes:
  • Fresh Lemon Wedges: Essential for squeezing over the cod just before serving, adding brightness and acidity.
  • Chopped Fresh Parsley: Sprinkling fresh parsley over the dish adds a pop of color and fresh herbaceousness.
  • A Drizzle of Olive Oil: A light drizzle of extra virgin olive oil over the finished dish enhances the flavors and adds richness.
• Wine Pairing:
  • Crisp White Wine: Pair this dish with a crisp white wine like Sauvignon Blanc, Pinot Grigio, or dry Riesling. The acidity and fruitiness of these wines complement the flavors of the cod and carrots.

Additional Tips for Perfect Parmesan Crusted Cod with Roasted Carrots

Here are eight helpful tips to ensure your Parmesan Crusted Cod and Roasted Carrots turn out perfectly every time:

1. Don’t Overcrowd the Baking Sheet: Ensure the carrots and cod are spread in a single layer on the baking sheet. Overcrowding can lead to steaming instead of roasting, resulting in soggy vegetables and fish. Use two baking sheets if necessary.
2. Pat the Cod Fillets Thoroughly Dry: Patting the cod fillets dry with paper towels is crucial. Removing excess moisture allows the parmesan crust to adhere better and become crispy during baking.
3. Preheat the Baking Sheet for Crispier Carrots: For extra crispy roasted carrots, preheat the baking sheet in the oven while it’s preheating. Adding the carrots to a hot baking sheet helps them start searing and caramelizing immediately.
4. Adjust Seasonings to Your Taste: Feel free to adjust the seasonings to your preference. Add more garlic powder, paprika, or thyme if you like stronger flavors. You can also add a pinch of red pepper flakes for a touch of heat.
5. Experiment with Different Vegetables: While carrots are classic, you can experiment with other root vegetables like parsnips, sweet potatoes, or potatoes. Adjust roasting times accordingly as some vegetables may take longer to cook.
6. Add Lemon Zest to the Parmesan Crust: For an extra layer of flavor and brightness, add the zest of half a lemon to the parmesan crust mixture. Lemon zest enhances the citrus notes and complements the cod beautifully.
7. Broil for Extra Crispy Crust: For an extra crispy parmesan crust, broil the cod for the last 1-2 minutes of cooking. Keep a close eye on it to prevent burning. Broiling should be done carefully and for a short duration to avoid drying out the fish.
8. Use an Air Fryer for Faster Cooking: For a quicker cooking method, you can use an air fryer. Roast the carrots in the air fryer at 400°F (200°C) for about 15 minutes, then add the parmesan-crusted cod and cook for another 8-10 minutes, or until the cod is cooked through and the crust is golden brown. Air frying will result in a crispier crust and faster cooking time.

Frequently Asked Questions (FAQ) About Parmesan Crusted Cod with Roasted Carrots

Here are some common questions you might have about making this recipe:

Q1: Can I use frozen cod for this recipe?
A: Yes, you can use frozen cod fillets. Make sure to thaw them completely before cooking. Pat them dry thoroughly after thawing to remove excess moisture, which will help the parmesan crust adhere better.

Q2: Can I substitute Parmesan cheese with another type of cheese?
A: While parmesan cheese provides a distinct nutty and savory flavor, you can substitute it with Pecorino Romano cheese for a similar sharp and salty taste. Other hard cheeses like Grana Padano might also work, but the flavor profile will be slightly different.

Q3: Can I prepare the Parmesan Crusted Cod ahead of time?
A: It’s best to cook the Parmesan Crusted Cod and Roasted Carrots just before serving for the best texture and flavor. However, you can prepare the parmesan crust mixture and chop the carrots ahead of time. Store them separately in airtight containers in the refrigerator until ready to cook.

Q4: Can I use different vegetables instead of or in addition to carrots?
A: Absolutely! Feel free to add or substitute other vegetables like broccoli florets, bell peppers, zucchini, or asparagus. Root vegetables like parsnips and sweet potatoes are also great additions. Adjust roasting times as needed based on the density of the vegetables.

Q5: How should I store leftovers of Parmesan Crusted Cod and Roasted Carrots?
A: Store leftover Parmesan Crusted Cod and Roasted Carrots in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in the oven or air fryer to maintain crispiness, or microwave for convenience. Note that the crust may lose some crispness upon reheating.

Q6: Is this recipe gluten-free?
A: As written, this recipe is not gluten-free because it uses panko breadcrumbs. To make it gluten-free, substitute the panko breadcrumbs with gluten-free breadcrumbs or almond flour. Ensure all other ingredients are also certified gluten-free if you have strict dietary needs.

Q7: Is this recipe dairy-free?
A: No, this recipe contains parmesan cheese, which is a dairy product. To make it dairy-free, you would need to find a dairy-free parmesan cheese alternative. Nutritional yeast can also provide a cheesy flavor, although it won’t replicate the exact texture of parmesan crust.

Q8: Can I add herbs to the parmesan crust to enhance the flavor?
A: Yes, you can definitely add other herbs to the parmesan crust! Fresh or dried herbs like oregano, rosemary, basil, or Italian seasoning would all be delicious additions. Experiment with your favorite herb combinations to customize the flavor profile to your liking.

Print