Sheet Pan Baked Cod with High-Protein Lemon-Parmesan Crust and Spring Pea Purée
If you’re looking for a light yet satisfying meal that feels restaurant-quality but is easy enough for a weeknight, this sheet pan baked cod delivers. The cod is coated in a crisp, protein-rich lemon-Parmesan crust that turns golden in the oven, while a silky spring pea purée adds freshness and color to the plate. Everything comes together with simple ingredients, minimal cleanup, and bold flavor. It’s a balanced dish packed with lean protein, bright citrus notes, and a hint of richness from cheese.
Prep Time: 15 minutes
Cook Time: 15–18 minutes
Total Time: 30–35 minutes
Servings: 4
Ingredients
For the Cod
4 cod fillets (about 150–180g each)
Salt and black pepper, to taste
1 tsp garlic powder
Zest of 1 lemon
2 tbsp lemon juice
½ cup grated Parmesan cheese
¼ cup panko breadcrumbs
2 tbsp Greek yogurt (adds protein and moisture)
1 tbsp olive oil
1 tbsp chopped fresh parsley
For the Spring Pea Purée
2 cups green peas (fresh or frozen)
1 small garlic clove
2 tbsp Greek yogurt
1 tbsp olive oil
1–2 tbsp lemon juice
Salt and pepper, to taste
Fresh mint (optional, for brightness)
Instructions
Preheat the oven to 200°C (400°F) and line a sheet pan with parchment paper.
Prepare the crust mixture by combining Parmesan, panko, garlic powder, lemon zest, parsley, olive oil, and Greek yogurt in a bowl.
Season the cod fillets with salt, pepper, and a drizzle of lemon juice.
Spread the crust evenly over the top of each fillet, pressing gently so it sticks.
Place on sheet pan with space between each fillet for even cooking.
Bake for 12–15 minutes, until the fish flakes easily and the crust is golden.
Optional broil for 1–2 minutes at the end for extra crispiness.
Make the pea purée by boiling peas for 2–3 minutes until tender, then draining.
Blend peas with garlic, yogurt, olive oil, lemon juice, salt, and pepper until smooth. Adjust texture with a splash of water if needed.
Serve cod over a generous spoon of pea purée and garnish with extra parsley or lemon wedges.
Tips for Best Results
Pat cod dry before seasoning to help the crust stick better.
Use freshly grated Parmesan for better melting and flavor.
Don’t overbake, cod becomes dry quickly.
Add a pinch of chili flakes for a subtle kick.
For extra crunch, toast panko lightly before mixing.
Use thick fillets so they stay juicy inside.
Blend purée while peas are still warm for a smoother texture.
Adjust lemon juice to your taste for balance.
Let fish rest 2 minutes before serving.
Serve immediately for best texture and flavor.
Variations
Swap cod with haddock, tilapia, or salmon.
Use almond flour instead of breadcrumbs for a low-carb option.
Add crushed nuts (like almonds) for extra protein and crunch.
Mix herbs like dill or thyme into the crust.
Add spinach to the pea purée for deeper color and nutrients.
Use ricotta instead of Greek yogurt for a creamier purée.
Add capers to the topping for a briny twist.
Serve with roasted asparagus or zucchini on the same sheet pan.
Turn into fish tacos with tortillas and slaw.
Add a poached egg on top for a brunch-style dish.
Q&A
Can I use frozen cod?
Yes, just thaw completely and pat dry before using.
How do I know cod is done?
It flakes easily with a fork and turns opaque.
Can I make the purée ahead?
Yes, refrigerate up to 2 days and reheat gently.
Is this recipe high in protein?
Yes, thanks to cod, Parmesan, and Greek yogurt.
Can I skip breadcrumbs?
You can, but the crust will be less crispy.
What pairs well with this dish?
Roasted vegetables, quinoa, or a light salad.
Can I air fry instead?
Yes, cook at 180°C for about 10–12 minutes.
How do I store leftovers?
Refrigerate in an airtight container for up to 2 days.
Can I freeze it?
Cooked fish is best fresh, but can be frozen if needed.
Is it kid-friendly?
Yes, the mild flavor and crispy topping make it appealing.
Nutrition (Approx. per serving)
Calories: 320–350
Protein: 35–40g
Carbohydrates: 12–15g
Fat: 12–14g
Fiber: 4–5g
Conclusion
This sheet pan baked cod is a perfect example of how simple ingredients can create something special. The crispy, tangy Parmesan crust contrasts beautifully with the soft, flaky fish, while the vibrant pea purée adds freshness and balance. It’s quick, nutritious, and elegant enough for guests yet easy enough for everyday cooking. Once you try it, it’ll likely become one of your go-to healthy dinners.