Parmesan-Crusted Cod with Tartar Sauce

Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.

Cook Time:
20 mins
Additional Time:
10 mins
Total Time:
30 mins
4 servings


  • ½ cup panko breadcrumbs

  • cup grated Parmesan cheese

  • ¼ cup all-purpose flour

  • 1 large egg, lightly beaten

  • 1 ¼ pounds cod (see Tips), cut into 4 portions

  • ½ teaspoon ground pepper, divided

  • ¼ teaspoon salt

  • Olive oil or avocado oil cooking spray (see Tips)

  • ¼ cup nonfat plain Greek yogurt

  • ¼ cup mayonnaise

  • 2 tablespoons finely chopped cornichons or dill pickles

  • 1 tablespoon minced shallot

  • Lemon wedges for serving

  • Chopped fresh parsley for garnish


  1. Place a wire rack on a rimmed baking sheet in the oven; preheat to 450 degrees F.

  2. Combine panko and Parmesan in a shallow dish. Place flour and egg in 2 separate shallow dishes. Sprinkle cod with 1/4 teaspoon each pepper and salt. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat the top of each portion with cooking spray.

  3. Remove the pan from the oven. Place the cod, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake the fish until golden brown, 10 to 14 minutes.

  4. Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and the remaining 1/4 teaspoon pepper in a small bowl.

  5. Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.


Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit

Heart-healthy avocado oil has a subtle buttery flavor. It's great for high-heat cooking, like oven-frying and sautéing, and tasty in salad dressings--and we love the convenience of it in a spray bottle.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts (per serving)

253 Calories
9g Fat
16g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish & 2 Tbsp. sauce
Calories 253
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 1g 2%
Total Sugars 3g
Added Sugars 1g 2%
Protein 25g 49%
Total Fat 9g 12%
Saturated Fat 2g 11%
Cholesterol 111mg 37%
Vitamin A 142IU 3%
Vitamin C 0mg 0%
Folate 34mcg 9%
Sodium 488mg 21%
Calcium 87mg 7%
Iron 1mg 4%
Magnesium 31mg 7%
Potassium 359mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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