I love seafood and wax poetic about all kinds. Even sardines :) Fish, especially fatty fish like salmon and sardines, have some of the best sources of omega 3 fats (the good for you fats you must get from food) and most are full of calcium and vitamin D.
But what if the thought of sardines just does not rock your world? Enter cod. Cod is a very versatile, flaky fish that works perfectly roasted, baked or grilled. It’s mild enough that even the pickiest fish eater can enjoy it, and since it is so neutral it lends to a variety of flavors. Cod is high in omega-3’s, a great source of lean protein, and a good source of vitamins C, E, B12, selenium, and magnesium. A total win.This recipe is perfect for a rainy day when you need to get away from the grill (like the tsunami rain that happened here the other day). I used ingredients you probably have in your pantry right now – some olive oil, bread crumbs, a little parmesan, fresh herbs from my garden. It is quick and easy, just like we like it around here. Let me know what you think in the comments below.
Baked Cod with Parmesan Herb Crust
Makes 4 servings
1 pound cod
1/4 cup extra-virgin olive oil
1/4 cup panko breadcrumbs (or gluten-free)
1/4 cup grated parmesan
1/2 cup finely chopped fresh herbs (i used parsley and basil from my garden)
1/2 teaspoon each coarse salt and pepper
1. Preheat the oven to 400 degrees F and line a baking sheet with foil. Place the cod on the baking sheet and sprinkle lightly with salt and pepper.
2. In a small bowl, mix together the olive oil, breadcrumbs, parmesan, herbs and salt and pepper.
3. Pat the fish with the breadcrumb mixture until well coated. Place the fish in the oven and bake for about 15 minutes, until the fish is flaky (this will depend on the size of your fish. You might need more time).
4. Remove fish from oven and serve hot (I served mine with zucchini noodles).