Are you looking for a Baked Cod Fish recipe that happens to be healthy, tasty and quick to make? May I suggest this oreganata style codfish served with your favorite sides? This will quickly become your go-to fish recipe. 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.
Just like this Italian Cod Recipe with tomatoes, fish recipes are 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 Italian fish recipe comes together.
Instructions
The first thing we need to do is combine the ingredients for the topping.
In a bowl, combine ½ cup of breadcrumbs (or panko), 4-5 cloves of minced garlic, 2 tablespoons of Italian flat-leaf parsley, 1 tablespoon of dried oregano and 1-2 tablespoons of extra virgin olive oil.
This seasoned bread crumb topping takes just a few minutes to come together.
Then, place 4 fresh codfish fillets on a sheet pan. Sprinkle this wonderful topping over the fish.
A final drizzle of olive oil and this easy codfish recipe is done.
It is ready to be baked!
I love to make this a one-pan supper.
Simply add seasonal asparagus and some red and yellow potato creamers from the Little Potato Company (not sponsored), which have been previously parboiled.
A complete meal in under 30 minutes.
Can I use frozen cod?
Yes. Thaw the frozen fish fillet overnight in the refrigerator.
How to tell if your codfish is properly cooked:
Take a peek at the thickest part of the codfish. With a fork or knife, simply split the natural separations of the codfish -this will expose the underlying flesh.
If the flesh has an opaque color and flakes easily, it is done. If the thickest part of the cod flesh is still translucent and does not flake easily, place it back in the oven and continue to bake for a few minutes and test again.
How long to bake codfish at 400°F?
This will usually take about 12-15 minutes depending on the thickness of the fillet.
What kind of fish is similar to cod?
Any skinless firm white fish fillet, such as haddock, pollock, grouper, bass or halibut works well with this recipe.
Look for companies that commit to long term seafood sustainability. A great resource for fish sustainability is Seafood Watch.
Nutrition note: As you’ve probably read, codfish 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… cue in this baked healthy cod recipe!
Tips
- Rinse cod fillets quickly under cold water and pat dry.
- Use the best quality and freshest ingredients.
- Either breadcrumbs or panko works well in this healthy codfish recipe
Healthy Seafood Recipes we love:
- Healthy Tuna Patties
- Coquilles St Jacques
- Seafood Pizza
- Smoked Salmon Pinwheels
- Seafood Salad
- Fish Chowder
- Maple Glazed Salmon
Recipe origins
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 codfish recipe was one of my mom’s signature dishes.
I credit the garlic oregano topping aka cod oreganata.
So if you are looking for a healthy & tasty meatless Monday meal, I would encourage you to try this breaded cod.
Ready in thirty minutes & with the sides!
THANKS SO MUCH for following and being part of the She loves biscotti community where you will find Simple & Tasty Family-Friendly Recipes with an Italian Twist.
Ciao for now,
Maria
★★★★★ If you have made this Italian-Style baked breaded fish, I would love to hear about it in the comments below and be sure to rate the recipe!
Baked Cod Fish
Ingredients
- ½ cup plain bread crumbs can also use panko
- 2 tablespoons Italian flat-leaf parsley fresh, finely chopped
- 4-5 garlic cloves minced
- 1 tablespoon oregano dried
- 1 - 2 tablespoons extra virgin olive oil
- 2 pounds fish fillets of firm white fish approximately 900 grams, skinless
- salt and pepper according to taste
- extra olive oil for drizzling
- lemon wedges optional
- parsley for garnishing
Instructions
- 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 a baking sheet pan.
- Place the fish fillet on sheet pan and season with salt and pepper according to personal preference.
- Sprinkle breadcrumb mixture evenly over fish fillets.
- Drizzle with about 1 tablespoon of olive oil.
- Bake the fish for 12-15 minutes or until fish flakes easily and turns opaque in color (total time depends on the thickness of the fillet).
- OPTIONAL: Serve with lemon wedges and a sprinkle of parsley.
Notes
Nutrition
This post was originally published on Jun 3, 2017 and republished on December 10, 2019 with updated content. Thanks for sharing!
Allison says
Very easy and delicious & aside from the breadcrumbs if you are watching carbs, pretty healthy! I subbed Italian style breadcrumbs, as that’s what I had on hand, but they worked perfectly with the recipe. Will definitely make again!
Maria says
Great to hear Allison. Thanks for taking the time to comment, appreciate it.
Louise says
GREAT fish recipe!!! Tried it with fresh turbot (halibut?), panko, fresh oregano. Adjusted the times accordingly. The fish was melt in your mouth, all tastes blending beautifully. Cooked with tiny cut-up bok choy, and creamers. FAN-TAS-TIC. Thank you, Maria! I love all your postings.
Now for more fish recipes, please! Perhaps from the Feast of the Seven Fishes???
Maria says
Fantastic Louise! Thrilled to hear you enjoyed this cod fish recipe. Thanks so much for your support. Stay tuned for more fish recipes ♥
Michelle Brooks says
Since butter makes everything good. I used butter instead of olive oil in the bread crumbs mixture. Like another reader I prefer finer panko bread crumbs so once through the food processor. Seared the fish. topped with the bread crumb mixture. Delicious! Thank you.
Maria says
Hi .. I finally got around to trying this as I usually flour and pan sear …this was absolutely delicious , I used Panko and lightly crushed with rolling pin to get a finer texture .. my only issue was I didn’t get the even browning as in your perfect pictures .. I broiled lightly but it browned to dark in some spots ..any feedback as I plan on making this again and again ..
Maria says
Thanks Maria 🙂 The first thing that comes to mind is the oven… I will place the grid in the middle of the oven. If you haven’t done so, perhaps you can move the oven grid to the top third in order to get equal heating as opposed to an intense broiling The only other difference would be the use of panko vs bread crumbs to top off the cod fish. I use whole wheat breadcrumbs so that might be a contributing factor to the overall look of this codfish.
Great comment, thanks for stopping by 🙂
Jean says
That was the best cod recipe ever I will make again and again and will also use that crumb topping for many other recipes
Maria says
I’m thrilled to hear you enjoyed this cod recipe Jean. Yes, this is a great topping to use with any kind of fish. Thanks for taking the time to comment, appreciate it 🙂
Judy says
I made this cod recipe tonight and my husband and I both liked it. This was easy and quick to put together. It is a keeper!
Maria says
Thanks so much for taking the time to share Judy, appreciate it! Thrilled to hear you guys enjoyed this baked cod fish recipe. Thanks again 🙂
Cynthia says
Delicious! My family loved it! I will make often. Thank you for sharing this easy and delicious recipe for cod fish.
Maria says
Amazing Cynthia, so glad to hear your family enjoyed this cod fish recipe! It really is a great recipe to have when short on time. Appreciate you taking the time to comment ♥
Rosa says
This sounds delicious for a week night meal! Thanks for sharing!!
Maria says
A “healthy” fast food cod fish recipe! Thanks for dropping by Rosa ♥
Barbarito-Levitt Paula says
After a month long trip, this is exactly what I need; healthy, delicious and so simple.
Maria says
I followed you (through the magic of Instagram) and it looked like you had a fantastic trip. Welcome back! I hope you enjoy this cod fish recipe 🙂 Appreciate your comment, thanks Paula ♥
Jovina Coughlin says
Looks like a delicious way to prepare fish.
Maria says
One of my favorite cod fish recipes… Thanks so much for taking the time to comment 🙂
Diane says
J’ai hâte de cuisiner ce poisson et je t’en donne des nouvelles. Merci Maria 🙂
Maria says
Parfait Diane! Merci beaucoup pour votre commentaire. Au plaisir ♥