Oven-baked breaded cod with sweet potato mash

Crunchy homemade breaded fish, baked in the oven with no frying, served with a soft, colourful sweet potato mash. Rich in lean protein and fibre, it is a dinner children love and far healthier than the frozen shop-bought versions.

Prep time: 20 min  |  Cooking time: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 422 kcal · 41 g protein · 39 g carbohydrate · 10 g fat

Ingredients

• 4 fillets of cod
• 3 sweet potatoes
• 1 egg
• 80 g breadcrumbs
• 2 tbsp olive oil
• paprika, salt, pepper

Method

1. Preheat the oven to 200°C. Peel the sweet potatoes and cook them for 20 minutes in water or in a steamer.
2. Dip the cod fillets in the beaten egg, then in the paprika breadcrumbs.
3. Place them on a baking tray, drizzle with a little oil and bake for 15 to 18 minutes.
4. Mash the sweet potatoes with a drizzle of olive oil, salt and pepper. Serve with the fish.

Nutritional benefits

Cod is a lean white fish, very rich in high-quality protein and low in fat, ideal for a light dinner. Breaded and baked rather than fried, it stays crunchy without excess fat. Sweet potato provides complex carbohydrate with a moderate glycaemic index, beta-carotene and fibre, making it a more interesting side than ordinary mashed potato. A complete, balanced dish that children enjoy.

Variations and substitutions

• Gluten-free breadcrumbs: blended oats or ground almonds.
• Other fish: pollock, hake, coley.
• Mixed mash: sweet potato + carrot or + potato.
• More vegetables: serve with green beans or a salad.

Storage and making ahead

The breaded fish keeps for 1 to 2 days in the fridge and is reheated in the oven to keep it crunchy. The mash keeps for 3 days and is reheated in a saucepan with a little milk.

💡 Good to know

For a golden, crunchy crumb in the oven, drizzle the fillets with a little oil before cooking and place them on a rack if possible: the air circulates and the crumb crisps up on all sides.

Read also

Discover more protein recipes · children’s recipes · dairy-free recipes · cholesterol-friendly recipes.

The foods in this recipe: cod · sweet potatoes · egg · breadcrumbs · olive oil.

You will also like these recipes: Baked salmon fillet with steamed broccoli · Sardine and white bean salad · Turkey meatballs in tomato sauce.