Description
This recipe delivers a high-protein, healthy meal perfect for busy weeknights, featuring tender cod fillets topped with a crispy Mediterranean panko crumble.
Ingredients
- 4 cod fillets (5–6 oz each, skinless, boneless, dry)
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
- 2/3 cup Panko breadcrumbs
- 2 tablespoons oil-packed sun-dried tomatoes (finely chopped)
- 3 tablespoons fresh parsley (finely chopped)
- 1 tablespoon fresh oregano (finely chopped)
- 2 cloves garlic (minced)
- Zest of 1 lemon
Instructions
- Preheat Oven and Prepare Pan: Preheat oven to 400°F (200°C). Lightly grease a baking dish or line with parchment paper.
- Prepare Cod Fillets: Pat the cod fillets thoroughly dry with paper towels. Season both sides with salt and pepper, then place them in the prepared baking dish.
- Make Mediterranean Crumble: In a medium bowl, combine Panko breadcrumbs, chopped sun-dried tomatoes, parsley, oregano, minced garlic, lemon zest, and olive oil. Mix well with a fork until thoroughly moistened and crumbly.
- Add Topping and Bake: Divide the crumble evenly among the four cod fillets, pressing gently onto the surface of each piece. Bake for 12-15 minutes, until the fish flakes easily and the topping is golden brown and crisp.
- Rest and Serve: Let the cod rest for 2-3 minutes before serving to let the juices redistribute. Drizzle with extra olive oil and fresh parsley for garnish, if desired.
Notes
To avoid overcooking, check fish for doneness after 12 minutes; thicker fillets take longer. Ensure the cod fillets are thoroughly patted dry before seasoning to prevent steaming and encourage a flaky texture. For a gluten-free version, use gluten-free panko breadcrumbs.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 260 calories
- Sugar: 3g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 32g
- Cholesterol: 70mg