Seasoned Cod Fillet Casserole
Transform your weeknight dinner with this flavorful and comforting Seasoned Cod Fillet Casserole! Tender cod fillets are seasoned with lemon juice, garlic, and a hint of Italian herbs, then baked in a creamy Parmesan-infused sauce brimming with fresh spinach and juicy cherry tomatoes. Topped with golden, crispy breadcrumbs and a sprinkle of parsley, this irresistible dish combines the delicate, flaky texture of cod with rich, satisfying flavors. Perfectly balanced and oven-baked to perfection, this casserole is easy to prepare in just 45 minutes, making it an ideal choice for busy evenings or casual gatherings. Serve it with a side of rice, buttery potatoes, or crusty bread to soak up every bit of the luscious sauce—this recipe guarantees a hearty, wholesome meal that delights with every bite.
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 4 pieces (6 oz each) cod fillets
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 2 tablespoons butter
- 2 minced garlic cloves
- 2 tablespoons all-purpose flour
- 1.5 cups milk
- 0.5 cup heavy cream
- 0.5 cup (grated) parmesan cheese
- 1 teaspoon Italian seasoning
- 2 cups (fresh, washed) spinach
- 1 cup (halved) cherry tomatoes
- 0.5 cup breadcrumbs
- 2 tablespoons (chopped) fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Pat the cod fillets dry with paper towels and season both sides with salt, black pepper, and lemon juice. Set aside.
In a skillet, heat olive oil over medium heat. Add the butter and let it melt.
Sauté the minced garlic in the skillet until it becomes fragrant, about 1 minute.
Whisk in the all-purpose flour, cooking for 1-2 minutes to form a roux.
Gradually whisk in the milk and heavy cream, stirring constantly to create a smooth sauce.
Cook the sauce for 3-4 minutes until it thickens, then stir in the grated Parmesan cheese and Italian seasoning.
Add the fresh spinach and cherry tomatoes to the skillet, allowing them to wilt and soften slightly. Remove from heat.
Spread a thin layer of the cream sauce in the bottom of a greased 9x13-inch casserole dish.
Place the cod fillets on top of the sauce and pour the remaining sauce over the fillets, ensuring they are fully coated.
Sprinkle the breadcrumbs evenly over the top of the casserole.
Bake the casserole in the preheated oven for 25-30 minutes, or until the fish flakes easily with a fork and the topping is golden brown.
Remove the casserole from the oven and garnish with freshly chopped parsley before serving.
Serve warm with a side of rice, potatoes, or crusty bread.
Nutrition Facts
Calories |
547 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 36% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 162 mg | 54% | |
| Sodium | 915 mg | 40% | |
| Total Carbohydrate | 21.7 g | 8% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 6.5 g | ||
| Protein | 49.4 g | 99% | |
| Vitamin D | 11.3 mcg | 56% | |
| Calcium | 306 mg | 24% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1155 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
