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?
A delicious and nutritious meal is possible and easy to achieve with a little planning.
Like this Italian Cod Recipe with tomatoes, this poached or this air fryer cod recipe, fish recipes are the ultimate fast food.
Using a sheet pan, you can cook your vegetables simultaneously 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 homemade bread crumbs (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.
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 do you tell if your codfish is cooked correctly? Take a peek at the thickest part of the codfish. Then, with a fork or knife, split the natural separations of the codfish -this will expose the underlying flesh. It is done if the flesh has an opaque color and flakes easily. If the thickest part of the cod flesh is still translucent and does not flake easily, place it back in the oven, continue to bake for a few minutes and test again.
How long does it take 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?
This recipe works well with any skinless, white fish fillet, such as haddock, pollock, grouper, bass or halibut.
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
- Healthy Tuna Patties
- Coquilles St Jacques
- Seafood Pizza
- Smoked Salmon Pinwheels
- Seafood Salad
- Fish Chowder
- Maple Glazed Salmon
- Acqua Pazza
Recipe origins
As you can well imagine, growing up Italian meant respecting a few customs and traditions.
This was particularly true in my upbringing, as I was privileged to live with my paternal grandparents. As a result, fish would often appear 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!
Recipe
Baked Cod Fish
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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!
Anna
Chef:
Your recipes are amazing! I loved simplicity and taste of this cod fish. Being Greek, I added lots of freshly squeezed lemon at the table. And of course, boiled horta (dandelions) on the side. I am a Greek/ Canadian/ Montrealer/ now 44 year New Yorker, who loves healthy, nutritious Mediterranean cuisine. All your recipes are perfection! Thank you for sharing.
Maria
Thank you so much for your kind words Anna! I love that you added lemon and horta – the perfect Greek touch! I’m thrilled you enjoyed the recipe and truly appreciate your support.
Happy cooking!
Sonia
I just made this with chopped cashews instead of bread crumbs and fresh mint instead of dried oregano, and it is quite delicious. Served with turnips roasted in a separate pan. Will make this again.
Maria
Thanks so much for sharing Sonia!
Sarina T. Perilli
Ciao Maria!!! This cod recipe was so delicious! I usually make my fish dishes with the same ingredients, but I added orange and lemon slices because I had so many oranges! My additions made my cod even more exciting and added another dimension! I shared your recipe with my friend and they loved it!! Thank you for all your wonderful recipes and stories! We love you…. Ciao!
Maria
Love you too Sarina! Thanks so much for sharing!
Rose
My mom used to make this on Christmas Eve for as long as I can remember. And for the many years we have been hosting “La Vigilia”, It’s not Christmas Eve without it!
Maria
I agree Rose! Thanks so much for stopping by!
Diane
can you bake it in an air fryer? directions. thank you
Maria
Thanks for your interest Diane. I have not tried this recipe in the air fryer but you may be interested in this air fryer cod recipe. Enjoy!