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Tomato-Crowned Cod

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Submitted by rc

Cod fillets baked under thick tomato slices and a crispy basil bread crumb topping with green pepper and onion. A light, high-protein seafood dinner ready in 40 minutes.

YIELD

4 servings

PREP

10 min

COOK

30 min

READY

40 min

Cod is a beautifully mild fish, which means it plays well with bold toppings. And this one gives it exactly what it needs.

Thick tomato slices go right on top of lemon-seasoned fillets, followed by scattered green pepper and onion, then a crunchy layer of basil-spiked bread crumbs that turns golden and crisp in the oven.

The result is flaky, moist fish with a built-in topping that adds color, crunch, and flavor all at once.

It’s the kind of weeknight fish dish that looks like you spent way more time than you actually did.

Kitchen Tips

  • Pat the cod fillets dry before placing them in the baking dish. Excess moisture will steam the fish instead of letting it bake properly.
  • Slice the tomatoes a full quarter-inch thick so they hold their shape and don’t dissolve into the bread crumbs.
  • Fresh basil makes a noticeable upgrade here if you have it. Roughly chop about a tablespoon to mix into the crumbs.
  • This technique works equally well with haddock, halibut, or tilapia if cod isn’t available.

Ingredients

1 ½ 680.4
POUNDS G COD FILLET
2 30
TABLESPOONS ML LEMON JUICE
0.6
TEASPOON ML BLACK PEPPER
finely ground
2 2
LARGE LARGE TOMATOES
sliced, 1/4 inch thick
½ 0.5
MEDIUM MEDIUM GREEN BELL PEPPER
finely chopped
2 30
TABLESPOONS ML ONIONS
chopped
¼ 59
CUPS ML BREAD CRUMBS
½ 2.5
TEASPOON ML BASIL
crumbled, or 1 tbsp. chopped fresh basil *
1 15
TABLESPOON ML VEGETABLE OIL

Directions

Place the fish in oiled baking dish .

Season with lemon juice and pepper.

Place the tomato slices on the fish, sprinkle the fillets with the green pepper and onion.

In a small bowl, combine the bread crumbs, basil and oil.

Spread the crumb mixture evenly over the tomatoes.

Bake the fish, uncovered in a preheated 350℉ (180℃) oven for 25 minutes.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 298g (10.5 oz)
Amount per Serving
Calories 254 18% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 80mg 27%
Sodium 210mg 9%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 7%
Sugars g
Protein 82g
Vitamin A 17% Vitamin C 54%
Calcium 4% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Trans-fat Free
 
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