Are you looking for a meatless Monday meal that happens to be healthy, tasty and quick to make? May I suggest this Simple Oven Baked Garlic Oregano Crusted Cod Fish served with your favorite sides. Supper is served in just 30 minutes!
We’ve all been there… late afternoon meetings, endless traffic on the commute home, and of course that timeless question the minute the famished troops walk in through the front door… when is supper? With a little bit of planning, a delicious and nutritious meal is not only possible, but easy to achieve.
Oven baked fish is the truly the ultimate fast food. By using a sheet pan, you can cook your vegetables at the same time and in just 30 minutes, your troops will be satisfied. Let me show you how quickly this recipe for Simple Oven Baked Garlic Oregano Crusted Cod Fish comes together.
The first thing we need to do is combine the ingredients for the topping. As you can see, this includes bread crumbs, garlic, Italian flat leaf parsley, dried oregano and of course some extra virgin olive oil.
This literally takes just a few minutes to come together. Then, it’s just a matter of placing your fish fillet on your sheet pan and sprinkling it with this wonderful topping. A final drizzle of olive oil and your fish is ready to be baked!
I will always cook my vegetables along side the fish whenever I am making this recipe. I love to take advantage of seasonal vegetables so today I will be roasting asparagus. I will also serve this Simple Oven Baked Garlic Oregano Crusted Cod Fish with some red and yellow creamers from the Little Potato Company (not sponsored), which have been parboiled.
When the fish begins to flake easily, it is done. This will usually take about 15-20 minutes depending on the thickness of the fillet. Any skinless firm white fish fillet, such as cod, haddock or halibut works really well with this recipe. As was mentioned in this post for the Best No Mayo Tuna Patty Recipe , try to purchase from companies that are committed to long term seafood sustainability.
As you’ve probably heard, fish is a great source of high quality lean protein and has been linked to better heart health. So, incorporating fish in a weekly meal plan makes a lot of sense if you are trying to eat healthier.
Origins of the recipe for Simple Oven Baked Garlic Oregano Crusted Cod Fish:
As you can well imagine, growing up Italian meant there were a few customs and traditions to respect. I think this was particularly true in my upbringing as I was privileged to live with my paternal grandparents. As a result, fish would often make an appearance on the supper table, and always on Fridays… This particular dish was one of my mom’s signature dishes. Personally, I credit the garlic oregano topping.
So if you are looking for a healthy & tasty meatless Monday meal, I would encourage you to try this Simple Oven Baked Garlic Oregano Crusted Cod Fish. Ready in thirty minutes & with the sides!
- ½ cup plain bread crumbs
- 2 tablespoons fresh Italian flat leaf parsley, finely chopped
- 4-5 garlic cloves, minced
- 1 tablespoon oregano, dried
- 1 - 2 tablespoons extra virgin olive oil
- 2 pounds (approximately 900 grams) skinless fish fillets of firm white fish
- salt and pepper according to taste
- lemon wedges (optional)
- parsley for garnishing
- Preheat oven to 400 °F
- In a small bowl, combine the bread crumbs, parsley, garlic, oregano and olive oil. Set aside.
- Spray non-stick cooking spray on baking sheet pan.
- Place fish fillet on sheet pan and season with salt and pepper according to personal preference.
- Sprinkle breadcrumb mixture evenly over over fish fillets.
- Bake the fish for 15-20 minutes or until fish flakes easily (total time depends on thickness of the fillet).
- OPTIONAL: Serve with lemon wedges and a sprinkle of parsley
Thanks for dropping by,
Ciao for now!