Growing up I really didn’t like fish. Well, that’s not entirely true. I liked tuna fish sandwiches… that’s about it. In my house fish was just not a regular dish. I never had baked cod or grilled salmon. Occasionally my mom would give us fish sticks… although they were the overly processed frozen “stuff” from a box. Not my favorite.
This baked cod recipe is perfect for those who *think* they don’t like fish. It’s a subtle light flavor that will satisfy even the pickiest of eaters. And with a sprouted or sourdough breading (for easier digestion and better nutrition, of course), this fish has that comforting resemblance of fish sticks so that even picky kids will like it. Score.
The thing is, fish is a really healthy addition to a real foods diet. Fish is full of those important fatty acids that keep our brain and nervous system working well. But, like most of our food choices these days, it’s important to eat the right kind of fish. Choose wild caught over farmed fish. Farmed fish are often genetically modified or fed an unnatural diet.
Tip: I like to double the bread crumb mixture and put half in the freezer. That means the next time I make baked cod it’s that much easier.
Baked Cod with Breaded Parmesan Crust
2 cups sprouted or sour dough bread crumbs*
2 Tbs dried Oregano
2 Tbs garlic powder
1/3 cup Parmesan cheese, grated
Salt and Pepper
Extra Virgin Olive Oil (where to find quality oils)
4 cod fillets
Looking for quality real food ingredients? Be sure to the check out the Village Green Marketplace!
Preheat oven to 375 degrees
1. Combine bread crumbs, Parmesan, oregano, and garlic in a shallow bowl.
2. In a separate shallow dish, beat egg with 1 Tbs. of water.
3. Salt and pepper each fish fillet.
4. Coat fillet in egg mixture then in bread crumb mixture.
5. Place breaded fillets on a wire rack on top of a sheet pan. Drizzle each fillet with Extra Virgin Olive Oil. Bake for 15 – 17 minutes or until fish is flaky. Enjoy!
*To make your own bread crumbs, simply throw in 4 or 5 slices of sourdough or sprouted bread in your food processor. Pulse until you have a fine crumb. Store any extra in the freezer. (Stale bread works great for this!)
What’s your favorite way to eat fish?
This post is part of Make Your Own Monday, Motivation Monday, Monday Mania, Clever Chicks, Sweet Sharing Monday, Fat Tuesday, Scratch Cookin’ Tuesday, Frugal Days Sustainable Ways, Wow Me Wednesday, The Mommy Club, Healthy 2Day, Real Food Wednesday, and Sunday School.