Sheet Pan Panko Crusted Cod with Summer Corn, Tomatoes and Basil • Seafood Nutrition Partnership

Sheet Pan Panko Crusted Cod with Summer Corn, Tomatoes and Basil

Aug 13, 2018August 26, 20224 995
in Easy at Home, Family Meals, Little Seafoodies, Summer Favorites

Servings

4

Prep Time

10 mins

Cooking Time

10 mins

Total Time

20 mins

Ingredients

1 ½ lbs. cod fillets
5 ears fresh corn, shucked and corn kernels sliced off the cob (or canned no sodium added corn)
1 pint grape tomatoes
3 Tbsp. extra virgin olive oil
¼ tsp. garlic salt
1/8 tsp. freshly ground pepper
¼ cup Italian seasoned panko crumbs
10 fresh basil leaves, slivered
Lemon wedges
Toasted rolls or baguette slices
Recipe created by Jenny Shea Rawn, MS, MPH, RD

Instructions

1.Preheat oven to 400 degrees F. Line a large baking sheet with tin foil or parchment paper.
2.Place cod fillets in the center of the baking sheet. Scatter corn kernels and tomatoes around cod. Drizzle cod and veggies with extra virgin olive oil, garlic salt and pepper. Sprinkle fish with panko crumbs.
3.Place baking sheet in the oven and bake for 10-15 minutes, until cod is cooked through, stirring the veggies halfway through cooking time. The fish will flake easily when it’s done and will lose its translucent or raw appearance. A good rule of thumb for cooking fish is to use the 10-minute rule: measure fish at its thickest point and cook it for 10 minutes per inch.
4.Remove baking sheet from the oven. Sprinkle fish and veggies with basil. Serve with lemon wedges and toasted rolls.

This Sheet Pan Panko Crusted Cod with Summer Corn, Tomatoes and Basil dinner from Jenny Shea Rawn, MS, MPH, RD comes together with no fuss. From start to finish, this kid-friendly dinner takes less than 30 minutes. And, it’s perfect for busy back-to-school nights because it’s all made on one sheet pan, which means cleanup is a breeze. The tender cod breaded with Italian seasoned panko crumbs and baked with fresh summer corn, tomatoes and extra virgin olive oil is sure to be a hit with the whole family!

Recipe note: If concerned about pin bones, especially in salmon (pin bones run crosswise to the backbone), check for the pin bones before cooking the fish and remove any with tweezers. And whenever serving fish to kids, check for any bones before serving by pressing the fish with two fingers.

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