Cod and Tomatoes Oreganata

1 week ago 10

Democracy Dies successful Darkness

3.5 (8)

Here, crispy, herb-and-garlic-seasoned breadcrumb topping typically utilized for baked clams graduates from appetizer to main people arsenic the item of a speedy expanse cookware dinner. In this recipe, it is piled onto cod fillets (or immoderate achromatic food fillet) and halved tomatoes, which are roasted until the topping is gloriously browned and fragrant, the food is flaky, and the tomatoes person warmed and softened. The effect is simply a healthful food meal with each the sumptuousness of that crowd-pleasing starter.

From cookbook writer and nutritionist Ellie Krieger.

Ingredients

3 tablespoons olive oil, positive much for greasing the baking sheet
1 cupful (2 3/4 ounces) whole-wheat oregon regular panko
2 tablespoons finely chopped caller flat-leaf parsley
1 ample clove garlic, minced oregon finely grated
1 tablespoonful grated parmesan cheese
1 spoon dried oregano
1/2 spoon kosher salt
1 pinch crushed reddish capsicum flakes
4 mean tomatoes (1 lb 8 ounces total), halved across
Four (6-ounce) fillets of cod, scrod oregon sole
Lemon wedges, for serving

Nutritional Facts

Per serving

Calories
336
Fat
13 g
Saturated Fat
2 g
Carbohydrates
21 g
Sodium
284 mg
Cholesterol
74 mg
Protein
35 g
Fiber
4 g
Sugar
5 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From cookbook writer and nutritionist Ellie Krieger.

Tested by Olga Massov.

Published October 28, 2020

Updated March 17, 2026