Fresh cod, coated with a potato crust, is pan-fried and then baked in the oven, creating a golden crust over tender pieces of fish. Using minimal oil keeps the Smart Points on this potato crusted cod down to just 4 WW FreeStyle Smart Points. Using instant potato flakes and just a few seasonings makes this a quick and easy weeknight dinner.

If your family isn’t super excited about fish, give this recipe a try and see how they feel.

Potato Crusted Fish.

This potato crusted fish recipe could be made with any white fish. Other fish substitutes would be tilapia, flounder, bass, or haddock.

My one piece of advice when picking what kind of fish to use is “PICK THIN FISH.” The thinner the piece of fish, the better the taste, in my opinion, because all of the flavor is packed into the crust on the outside.

Flip with a spatula.

I just thought this little tidbit was worth mentioning. Use a spatula to flip your fish. When I tried using tongs, the fish fell apart and resulted in this…

Oops!

It still tasted fine, of course, but it just wasn’t quite the presentation I was going for. I hope this saves someone from making the same mistake. 😉

Trying to get more seafood into your diet?

Click here for more seafood recipes, with FreeStyle Smart Points, including shrimp, cod, tuna, and salmon recipes.

For today, let’s get some Potato Crusted Cod in your diet! 🙂

Here is what you need:

Cooking spray
1/2 cup instant mashed potato flakes
1 tablespoon grated Parmesan cheese
1 teaspoon paprika
1/2 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon salt, divided
1/4 teaspoon pepper
2 tablespoons extra virgin olive oil, divided
1/4 cup flour
1 egg, beaten
4 (4 ounce) cod fillets

Here is what you do:

Preheat oven to 450°F. Coat cooking sheet with cooking spray.

In a shallow dish, combine potato flakes, Parmesan cheese, paprika, Italian seasoning, garlic powder, onion powder, 1/4 teaspoon salt, and pepper. Pour 1 tablespoon olive oil over the potato flake mixture and use a fork to mix the oil into the potato flake mixture. Continue mixing until there are no more clumps of oil. (Mixing the oil into the potato flake mixture is a key step to not having a dry crust on the outside.)

In another shallow dish, add the flour, and in another add the beaten egg.

Coat fish with flour, then egg, and then generously coat the fish with the seasoned potato flake mixture.

Heat one tablespoon oil in a large skillet. Cook fish on the skillet until browned on the outside, about 3 minutes on both sides. Spray fish with cooking spray if it looks dry. Using a spatula, transfer the fish to the cooking sheet and bake for 4-5 minutes, or until fully cooked.

Sprinkle with remaining 1/4 teaspoon salt.

Makes 4 servings.
One serving is 1 potato crusted cod filet
One serving is 6 Green, 4 Blue, and 4 Purple points.

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Print Recipe

3.64 from 11 votes

Potato Crusted Cod

6 Green, 4 Blue, and 4 Purple points per serving.

Makes: 4 servings

Calories: 225

Author: Alisha Hughes

Ingredients

• Cooking spray
• 1/2 cup instant mashed potato flakes
• 1 tablespoon grated Parmesan cheese
• 1 teaspoon paprika
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons extra virgin olive oil, divided
• 1/4 cup flour
• 1 egg, beaten
• 4 4 ounce cod filets

Instructions

• Preheat oven to 450°F. Coat cooking sheet with cooking spray.
• In a shallow dish, combine potato flakes, Parmesan cheese, paprika, Italian seasoning, garlic powder, onion powder, 1/4 teaspoon salt, and pepper. Pour 1 tablespoon olive oil over the potato flake mixture and use a fork to mix the oil into the potato flake mixture. Continue mixing until there are no more clumps of oil. (Mixing the oil into the potato flake mixture is a key step to not having a dry crust on the outside.)
• In another shallow dish, add the flour, and in another add the beaten egg.
• Coat fish with flour, then egg, and then generously coat the fish with the seasoned potato flake mixture.
• Heat one tablespoon oil in a large skillet. Cook fish in the skillet until browned on the outside, about 3 minutes on both sides. Spray fish with cooking spray if it looks dry. Using a spatula, transfer the fish to the cooking sheet and bake for 4-5 minutes, or until fully cooked.
• Sprinkle fish with remaining 1/4 teaspoon salt.