This baked cod with herb crust is a no-fuss weeknight dinner that delivers excellent protein with minimal prep. The herb topping crisps up beautifully while the fish stays tender, and roasting the brussels sprouts alongside means you’ve got a complete, balanced meal in under 30 minutes. At roughly 35g protein and only 400 calories per serving, it’s an easy fit for anyone tracking macros.
Recipe
Baked Cod with Herb Crust and Roasted Brussels Sprouts
Nutrition Per Serving
405Calories
35gProtein
18gCarbs
19gFat
Ingredients
- 1.2 kg fresh cod fillets (about 4 fillets, 300g each)
- 60g panko breadcrumbs
- 25g grated Parmesan cheese
- 15g fresh parsley, finely chopped
- 10g fresh dill, finely chopped (or 1 tsp dried)
- 2 cloves garlic, minced
- 3 tbsp olive oil, divided
- 1 tbsp lemon juice
- 1 tsp salt
- ½ tsp black pepper
- 500g brussels sprouts, halved
- 1 tsp garlic powder
- ½ tsp paprika
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Instructions
- Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper.
- In a small bowl, combine panko, Parmesan, parsley, dill, minced garlic, 1 tbsp olive oil, lemon juice, salt, and pepper.
- Toss the halved brussels sprouts with 1.5 tbsp olive oil, garlic powder, paprika, salt, and pepper, then spread them on one side of the baking sheet.
- Place the brussels sprouts in the oven and roast for 8 minutes.
- While the brussels sprouts start roasting, pat the cod fillets dry with a paper towel and place them on the other side of the baking sheet, leaving space between them.
- Drizzle the remaining 0.5 tbsp olive oil over each fillet, then divide the herb crust mixture evenly among them, pressing gently to adhere.
- Return the baking sheet to the oven and bake for 10–12 minutes, until the cod flakes easily with a fork and the crust is golden.
- Remove from the oven and serve immediately, pairing each cod fillet with a portion of roasted brussels sprouts.
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