Quick Baked Cod Fish: Italian Style

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 planning, a delicious and nutritious meal is possible and easy to achieve.

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 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.

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. Then, with a fork or knife, 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?

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!

Baked Cod Fish

Are you looking for a baked cod fish recipe that happens to be healthy, tasty and quick to make? May I suggest this Baked Cod Fish -ready in just 30 min!

5 from 12 votes

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Course: Main

Cuisine: Italian

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4 servings (6 ounces each)

Calories: 247kcal

Author: Maria Vannelli RD

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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.

Scroll UP for the STEP by STEP PhotosDon't miss the process shots and videos included in most posts. Simply scroll up the post to find them. Those were created especially for you so that you can make the recipe perfectly every single time you try it.

Notes

I used wild Atlantic Cod Fillets for this cod fish recipe.

 

Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used. 

Nutrition

Serving: 1serving | Calories: 247kcal | Carbohydrates: 11g | Protein: 42g | Fat: 2g | Cholesterol: 97mg | Sodium: 223mg | Potassium: 1001mg | Fiber: 1g | Vitamin A: 280IU | Vitamin C: 5.9mg | Calcium: 89mg | Iron: 2.1mg

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This post was originally published on Jun 3, 2017 and republished on December 10, 2019 with updated content. Thanks for sharing!