Hemp Seed Crusted Cod

Hemp seed crusted cod is the perfect easy dinner featuring a crunchy, slightly spicy crust on top a perfectly cooked flaky fillet of fish.

Course Main Course

Cuisine American

Keyword hemp seed breading

Prep Time 10

Cook Time 30

Total Time 40

Servings servings

Calories 476kcal

Author Kelli Shallal MPH RD

Ingredients

24 ounce cod defrosted (4- 6 ounce pieces)
¼ cup coconut flour or other flour
1 beaten egg
1 cup hemp seeds
1 tablespoon cajun creole seasoning you can add more if you like spicy
Optional: Serve with Turmeric Cauliflower Rice

Instructions

Preheat oven to 375F. Use a paper towel to dry fish. Assemble dipping stations: one dish for coconut flour, one bowl with beaten egg, one very shallow dish with a mix of hemp seeds and seasoning.
Coat one side of each piece of fish with flour by quickly dipping it in the flour.
Brush coconut flour covered side with egg wash.
Dip the piece (egg wash side down) in the hempseed seasoning mix.
Place on a parchment paper lined sheet and bake at 350F for 25 minutes. (If you have a oven safe cooling rack, place the cooling rack over the parchment paper. Spray it will cooking oil and place the fish on top for a crispier finish! )
Broil for 3-5 minutes and remove from oven.

Notes

I've made this recipe twice now and the second time I used a cooling rack underneath the fish and it came out much crunchier. I highly recommend going that route if you have one, but if not your crunch layer will just be on top.

Nutrition