Servings: 4  |  Prep: 5 mins  |  Cook time: 12mins

Nutritional information: (average serve)

  • Calories: 119
  • Protein: 14g
  • Carbs: 5g
  • Fat total: 5g


4 cod fillets, about 140 grams each

1 large egg, beaten

½ cup grated Parmesan

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon smoked paprika

½ teaspoon red pepper flakes

Lemon, for serving


Step 1

Preheat oven to 220 degrees C. Spray a baking sheet with non-stick spray.

Step 2

Place the egg in a shallow dish.  Add the Parmesan and seasonings to a second shallow dish and mix together with a fork to combine.

Step 3

Dip each cod fillet first in the egg and then in the Parmesan mixture to coat. Arrange on the baking sheet.

Step 4

Bake for 10-12 minutes or until fish is easily flaked with a fork.

Serve with lemon wedges or tartar sauce, if desired.