The Washington Post

Cod and Tomatoes Oreganata

Cod and Tomatoes Oreganata 4.000

(Tom McCorkle for The Washington Post; food styling by Marie Ostrosky for The Washington Post)

Nourish Oct 29, 2020

Here, crispy, herb-and-garlic-seasoned breadcrumb topping typically used for baked clams graduates from appetizer to main course as the highlight of a quick sheet pan dinner. In this recipe, it is piled onto cod fillets (or any white fish fillet) and halved tomatoes, which are roasted until the topping is gloriously browned and fragrant, the fish is flaky, and the tomatoes have warmed and softened. The result is a healthful fish dinner with all the sumptuousness of that crowd-pleasing starter.


Servings:
4

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings

Ingredients
  • 3 tablespoons olive oil, plus more for greasing the baking sheet
  • 1 cup (2 3/4 ounces) whole-wheat or regular panko
  • 2 tablespoons finely chopped fresh flat-leaf parsley
  • 1 large clove garlic, minced or finely grated
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1 pinch crushed red pepper flakes
  • 4 medium tomatoes (1 pound 8 ounces total), halved across
  • Four (6-ounce) fillets of cod, scrod or sole
  • Lemon wedges, for serving

Directions

Position a baking rack in the middle and another one in the top third of the oven and preheat to 425 degrees. Lightly grease a large, rimmed baking sheet with a little oil and set aside.

In a medium bowl, combine the panko, the 3 tablespoons of oil, the parsley, garlic, Parmesan cheese, oregano, salt and pepper flakes.

Add the tomatoes to the greased baking sheet, cut side up. (If some of the tomato halves have bottoms that cause the tomatoes to roll over, trim a little off the bottom to get a flat edge to stabilize them.) Top each tomato half with about 1 tablespoon of the breadcrumb mixture. Roast (middle rack) for 15 minutes, or until the tomatoes soften a bit.

Remove the baking sheet from the oven and place the fish on the sheet pan next to the tomatoes. Distribute the remaining breadcrumb mixture on top of the fish, then return the baking sheet to the oven and roast (top rack) for 10 to 15 minutes, depending on the thickness of the fillets, or until the fish flakes easily with a fork and is no longer translucent. If desired, place the baking sheet under the broiler for 1 to 2 minutes to brown the breadcrumb mixture further.

Divide the fish and the tomatoes among the plates and serve with lemon wedges.

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Recipe Source

From cookbook author and nutritionist Ellie Krieger.

Tested by Olga Massov.

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Email questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 336


% Daily Values*

Total Fat: 13g 20%

Saturated Fat: 2g 10%

Cholesterol: 74mg 25%

Sodium: 284mg 12%

Total Carbohydrates: 21g 7%

Dietary Fiber: 4g 16%

Sugar: 5g

Protein: 35g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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