Name: Parmesan Crusted Cod with Roasted Carrots
Ingredients: 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.

Ingredients

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.

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Instructions

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

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.
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.
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.
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.
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.
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.
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).
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

Serving Size: one normal portion
Calories: 500
Protein: 45 grams