Cod and Tomatoes with Crispy Parsley Crumbs

4.6
(10)

Not a fan of fish? Try this same sheet pan recipe with boneless, skinless chicken breasts instead.

Cod and Tomatoes with Crispy Parsley Crumbs
Photo: Andy Lyons
Hands On Time:
20 mins
Total Time:
40 mins
Servings:
4

Ingredients

  • ¾ cup panko bread crumbs

  • ½ cup finely chopped fresh Italian parsley leaves

  • ½ cup finely chopped shallot (3 large)

  • ¼ cup butter, melted

  • Salt

  • Freshly Ground Black Pepper

  • 4 skinless cod or hake fillets, 1 inch thick (1 1/4 to 1 1/2 pounds total)

  • 6 small (4 to 5 ounces each) tomatoes, halved crosswise

Directions

  1. Preheat oven to 425°F. Coat a shallow baking pan with nonstick cooking spray. In a small bowl combine panko, parsley, shallot, butter, and 1/4 tsp. each salt and black pepper.

  2. Arrange fish in baking pan. Sprinkle with 1/4 tsp. each salt and black pepper. Top with half the crumb mixture. Squeeze seeds from tomato halves around fish. Place tomatoes around fish, cut sides up. Top with remaining crumb mixture. Bake about 20 minutes or until fish flakes easily when tested with a fork and crumbs are golden.

Nutrition Facts (per serving)

287 Calories
12g Fat
17g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 287
% Daily Value *
Total Fat 12g 15%
Saturated Fat 7g 35%
Cholesterol 96mg 32%
Sodium 434mg 19%
Total Carbohydrate 17g 6%
Total Sugars 6g
Protein 28g
Vitamin C 30.2mg 151%
Calcium 71mg 5%
Iron 1.5mg 8%
Potassium 949mg 20%
Folate, total 38.6mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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