Cabillaud Croustillant Parmesan et Asiago

Experience the perfect balance of flavors and textures with this Parmesan Crusted Sheet Pan Fish & Veg. This easy one-pan meal features tender cod fillets topped with a savory, golden-brown crust of Parmesan, Asiago, and panko breadcrumbs. Surrounded by a rainbow of roasted bell peppers, zucchini, and tomatoes, it's a vibrant dish that brings a touch of Modern European cuisine to your weeknight table in just 45 minutes.

Épingler

This recipe is designed for maximum flavor with minimal effort. By preheating your oven to a high temperature, you ensure the vegetables caramelize beautifully while the fish remains moist and tender under its cheesy armor. It is an ideal choice for anyone seeking a sophisticated dinner that fits into a busy lifestyle.

Ingredients

• 4 cod fillets (about 150 g each), skinless and boneless
• 1/2 cup panko breadcrumbs
• 1/3 cup grated Parmesan cheese
• 1/3 cup grated Asiago cheese
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 2 tablespoons olive oil (plus extra for drizzling)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium zucchini, sliced into half-moons
• 1 small red onion, cut into wedges
• 200 g cherry tomatoes, halved
• 1 tablespoon olive oil
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste

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Instructions

Step 1

Preheat oven to 220°C (425°F). Line a large sheet pan with parchment paper or lightly oil it.

Step 2

In a bowl, combine panko, Parmesan, Asiago, parsley, garlic powder, paprika, black pepper, and salt. Drizzle in 2 tablespoons olive oil and mix until crumbly.

Step 3

Arrange the cod fillets on one side of the prepared sheet pan. Pat dry with paper towels. Brush the tops lightly with olive oil.

Step 4

Press the cheese-panko mixture evenly onto the tops of each cod fillet, gently pressing to adhere.

Step 5

In a large bowl, toss the sliced bell peppers, zucchini, onion, and cherry tomatoes with 1 tablespoon olive oil, oregano, salt, and pepper.

Step 6

Spread the vegetables on the other side of the sheet pan in a single layer.

Step 7

Roast for 20–25 minutes, or until the fish is golden and flakes easily with a fork, and vegetables are tender and slightly caramelized.

Step 8

Serve immediately, garnished with extra parsley or lemon wedges if desired.

Zusatztipps für die Zubereitung

To achieve the best results, ensure the vegetables are spread in a single layer to avoid steaming. Patting the cod fillets dry with paper towels before adding the oil and breading is essential to help the Parmesan-panko mixture stick and stay crispy during roasting.

Varianten und Anpassungen

This recipe is highly versatile; if cod is not available, you can substitute it with other white fish like haddock or tilapia. For a gluten-free alternative, replace the panko breadcrumbs with gluten-free panko or crushed cornflakes to maintain that signature crunch.

Serviervorschläge

For an extra burst of brightness, add a squeeze of fresh lemon just before serving. This dish pairs exceptionally well with a crisp white wine such as Pinot Grigio, which complements the delicate flavor of the fish and the savory profile of the Asiago and Parmesan crust.

Épingler

With 350 calories and 32g of protein per serving, this Parmesan Crusted Sheet Pan Fish & Veg is a nutritious and flavorful dinner that satisfies without being heavy. Enjoy this simple yet elegant pescatarian meal as a reliable addition to your healthy eating routine.

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Questions fréquentes sur la recette

→ Puis-je utiliser un autre type de poisson que le cabillaud ?

Oui, vous pouvez facilement remplacer le cabillaud par de l'aiglefin, du tilapia ou même de la sole. Choisissez un poisson à chair blanche et ferme qui supporte bien la cuisson au four.

→ Comment savoir si le poisson est bien cuit ?

Le cabillaud est parfaitement cuit lorsqu'il se défait facilement à la fourchette et que sa chair est opaque. La croûte de Parmesan doit être dorée et croustillante. La température interne devrait atteindre 63°C.

→ Peut-on préparer ce plat à l'avance ?

Vous pouvez préparer la croûte de fromage et couper les légumes jusqu'à 24 heures à l'avance. Conservez-les séparément au réfrigérateur. Assemblez et cuisez juste avant de servir pour une fraîcheur optimale.

→ Quels accompagnements suggérez-vous ?

Ce plat est délicieux servi avec du riz basmati, des pommes de terre rôties ou une simple salade verte. Un quartier de citron pressé sur le poisson apporte une touche de fraîcheur appréciable.

→ Comment adapter cette préparation pour un régime sans gluten ?

Remplacez simplement le panko classique par du panko sans gluten ou des cornflakes écrasés. Vérifiez également que vos fromages ne contiennent pas d'additifs à base de gluten.

→ Les légumes peuvent-ils être modifiés selon les saisons ?

Absolument ! Remplacez par des asperges au printemps, des aubergines en été, ou des courges en automne. Adaptez simplement le temps de cuisson selon la densité des légumes choisis.