Crispy Oven-Fried Cod Fish
Crispy Oven-Fried Cod Fish

Photo Credit

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This Recipe

  • Skill Level: Beginner
  • Serves: 2
  • Start to Finish: under 30 minutes
  • Prep: 10 minutes
  • Cook: 10 minutes

Nutrition Facts

Amount per serving:
Total Calories: 905kcal (45%)
  • 872mg (36%) Sodium
  • 23g Carbs
  • 3g Fiber
  • 9g (14%) Fat
  • 3g (13%) Saturated Fat
  • 3g Sugars
  • 172g Protein
  • 287mg (29%) Calcium
  • 5mg (27%) Iron
905kcal (45%)872mg (36%)23g3g9g (14%)3g172g3g (13%)

This simple, homemade recipe may not be fancy, but it is delicious!


  • 2 (4-ounce) fresh cod fish fillets, 1/2-inch thick
  • 1/4 cup whole wheat flour
  • 1/4 cup skim milk
  • 1/4 cup seasoned breadcrumbs
  • 1/8 cup grated Parmesan cheese
  • 1/8 teaspoon pepper
  • Nonstick cooking spray



Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels. Place flour in a shallow dish. Place milk in another shallow dish. In a third shallow dish, combine breadcrumbs, cheese, and pepper. Dip each piece of fish into flour. Shake off excess, then dip fish in the milk, then the breadcrumb mixture. Coat both sides and place on a baking sheet coated with nonstick spray. Spray tops of fillets with nonstick spray and bake for 7-9 minutes, turning fish over half way through cooking, or until fish flakes easily with a fork.

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