Easy Baked Cod with Lemon & Herb Crust (High-Protein)

Cod is a lean, delicate fish that often suffers from dryness in home kitchens. This recipe solves that problem by applying a professional-grade herb crust that acts as a thermal barrier, locking in moisture while providing a zesty crunch. The “Gold Standard” technique here is the use of Dijon mustard as a binder; it not only adheres the crust to the fillet but adds a subtle tang that cuts through the richness of the butter.

Recipe Details

Prep Time: 10 Min
Cook Time: 12 Min
Total Time: 22 Min
Yield: 2 Servings
Calories: 215 kcal per serving

Ingredients:

The Protein

2 Cod Fillets (approx. 6 oz each, 1-inch thick)
1/2 tsp Salt & 1/4 tsp Black Pepper

The “Gold Standard” Crust

1/4 cup Panko Breadcrumbs (or crushed pork rinds for Keto)
1 tbsp Fresh Parsley, finely chopped
1 tsp Lemon Zest
1 tbsp Grass-fed Butter, melted
1 tsp Dijon Mustard (The professional “binder”)

Preparation Steps:

1. Surface Prep (Crucial)

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Use a paper towel to pat the cod fillets completely dry. Any surface moisture will cause the fish to steam rather than roast, resulting in a soggy crust.

2. The Binder Application

Brush the top of each fillet with a thin, even layer of Dijon mustard.
This acts as the adhesive for our crust, ensuring it doesn’t slide off during baking.

3. The Crust Press

In a small bowl, combine the breadcrumbs, parsley, lemon zest, melted butter, salt, and pepper.
Use your fingers to press a thick layer of the mixture onto the mustard-coated top of each fillet. Press firmly to set.

4. The High-Heat Roast

Bake for 10–12 minutes.
Safety Check: The cod is done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. The crust should be golden brown.

Expert Tips:

The “Sog” Prevention: Never cover the fish with foil while baking. You need the hot, dry air of the oven to circulate directly over the breadcrumbs to achieve that “Gold Standard” crisp.
Timing is Key: Cod goes from succulent to rubbery very quickly. Start checking the texture at the 10-minute mark; if it flakes under gentle pressure, pull it out immediately.