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Boston Baked Cod Recipe

Boston Baked Cod Recipe: A Light and Flavorful Dinner Delight

Enjoy a quick and healthy Boston Baked Cod Recipe that brings the essence of New England to your table, perfect for weight loss and gluten-free diets.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: New England
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets cod can substitute with haddock or halibut
For the Topping
  • 2 tablespoons olive oil extra virgin for best flavor
  • 2 tablespoons lemon juice fresh juice recommended
  • 1 tablespoon Dijon mustard
  • 3 cloves minced garlic fresh garlic preferred
  • 1/4 cup Parmesan cheese or nutritional yeast for dairy-free option
  • 1/2 cup panko breadcrumbs or gluten-free versions
  • 2 tablespoons fresh parsley other herbs like dill or thyme can be used
  • 1 teaspoon smoked paprika optional, but recommended

Equipment

  • Oven
  • Baking Dish
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
  2. Pat the cod fillets dry and season with salt and pepper. Arrange them in the prepared baking dish.
  3. Mix olive oil, lemon juice, Dijon mustard, and minced garlic in a bowl. Add Parmesan, panko breadcrumbs, parsley, and smoked paprika, mixing until crumbly.
  4. Spread the breadcrumb mixture evenly over the cod fillets, pressing down gently to adhere.
  5. Bake for 12-15 minutes or until the fish flakes easily and the topping is golden brown. Cover with foil if browning too quickly.
  6. Let the dish rest for a minute before serving with lemon wedges.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 15gProtein: 25gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 400mgPotassium: 500mgFiber: 1gSugar: 1gVitamin A: 300IUVitamin C: 5mgCalcium: 150mgIron: 1mg

Notes

Pairs well with a light salad or steamed vegetables.

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