• COOK TIME | 14-16 MINS
Cod is a favorite fish for many because of its light texture and mild flavor. It Is an ideal fish to grill, as in this recipe, served with Salsa Verde. It is also lends itself to baking and frying. This recipe produces a moist flaky fish with just enough crunch to satisfy without all the heavy breading and messy oil.


  • 4 4-ounce skinless cod fillets, fresh or frozen, thawed
  • 1/4 cup white or whole wheat flour
  • 1/4 teaspoon salt
  • Black pepper, to taste
  • 1 whole egg
  • 2 egg whites
  • 2/3 cup panko bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried thyme


  1. Preheat the oven to 425°F.
  2. Line a baking sheet with parchment and place a wire cooling rack on top of it. Place the prepped baking sheet in the oven to preheat.
  3. Pat the fillets dry with a paper towel, and season with salt and black pepper, to taste.
  4. In a shallow dish, stir together the flour, salt, and black pepper.
  5. In a second shallow dish, whisk together the egg and egg whites.
  6. In a third shallow dish stir together the panko, Parmesan cheese, dried oregano, dried basil, and dried thyme.
  7. Dredge each fillet in the flour, shaking off any excess.
  8. Next, dip in the egg wash, allowing excess to drip off, and gently press into the panko breadcrumbs. Spray the tops generously with cooking spray.
  9. Carefully remove the preheated baking sheet and place each fillet sprayed side down on the cooling rack and spray the other side with cooking spray.
  10. Bake for 14-16 minutes, or until cooked through.