(Always read the recipe twice, assemble, and prepare your ingredients before you begin to cook)
12 oz. cod filet*
1 tbsp. olive oil
3/8 cup seasoned Italian bread crumbs
1/8 cup fresh chopped parsley OR 2 tsp. dried parsley
1 ½ tbsp. lemon juice (fresh squeezed or bottled)
½ clove garlic, minced
1/8 tsp. salt
1/8 tsp. dried oregano
*When cod is unavailable, you can substitute haddock, tilapia, pollock, striped bass, or white sea bass.
Preheat oven to 425 degrees
• Coat a baking sheet with cooking spray
• Place the cod on the prepared baking sheet, leaving space between the pieces
• Combine the bread crumbs, parsley, lemon juice, garlic salt, and oregano in a bowl using your fingertips to mix so the crumbs are thoroughly moistened with the olive oil
• Press the mixture lightly on top of each piece of fish
• Bake 10 minutes or until the fish flakes easily with a fork
• Serves 2 to 3 people
• Serving suggestion: a baked potato and buttered green beans dusted with garlic powder
- tsp. means a teaspoon and tbsp. means tablespoon – always use a measuring spoon not a piece of silverware
- The two most common species of cod are the Atlantic cod, which lives in the colder waters and deeper sea regions throughout the North Atlantic. The Pacific cod is found in both eastern and western regions of the northern Pacific.
- Cod is popular as a food with a mild flavor and a dense, flaky, white flesh. Cod livers are processed to make cod liver oil, an important source of vitamin A, vitamin D, vitamin E, and omega-3 fatty acids. Young Atlantic cod or haddock prepared in strips for cooking is called scrod. In the United Kingdom, Atlantic cod is one of the most common ingredients in fish and chips, along with haddock.
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