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.
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!
- 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
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,
★★★★★ 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
- 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
- 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.
This post was originally published on Jun 3, 2017 and republished on December 10, 2019 with updated content. Thanks for sharing!
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!
Great to hear Allison. Thanks for taking the time to comment, appreciate it.
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???
Fantastic Louise! Thrilled to hear you enjoyed this cod fish recipe. Thanks so much for your support. Stay tuned for more fish recipes ♥
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.
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 ..
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 🙂
That was the best cod recipe ever I will make again and again and will also use that crumb topping for many other recipes
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 🙂
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!
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 🙂
Delicious! My family loved it! I will make often. Thank you for sharing this easy and delicious recipe for cod fish.
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 ♥
This sounds delicious for a week night meal! Thanks for sharing!!
A “healthy” fast food cod fish recipe! Thanks for dropping by Rosa ♥
After a month long trip, this is exactly what I need; healthy, delicious and so simple.
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 ♥
Looks like a delicious way to prepare fish.
One of my favorite cod fish recipes… Thanks so much for taking the time to comment 🙂
J’ai hâte de cuisiner ce poisson et je t’en donne des nouvelles. Merci Maria 🙂
Parfait Diane! Merci beaucoup pour votre commentaire. Au plaisir ♥