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.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Pat the cod fillets dry with paper towels and season both sides with salt, black pepper, and lemon juice. Set aside.

Step 3

In a skillet, heat olive oil over medium heat. Add the butter and let it melt.

Step 4

Sauté the minced garlic in the skillet until it becomes fragrant, about 1 minute.

Step 5

Whisk in the all-purpose flour, cooking for 1-2 minutes to form a roux.

Step 6

Gradually whisk in the milk and heavy cream, stirring constantly to create a smooth sauce.

Step 7

Cook the sauce for 3-4 minutes until it thickens, then stir in the grated Parmesan cheese and Italian seasoning.

Step 8

Add the fresh spinach and cherry tomatoes to the skillet, allowing them to wilt and soften slightly. Remove from heat.

Step 9

Spread a thin layer of the cream sauce in the bottom of a greased 9x13-inch casserole dish.

Step 10

Place the cod fillets on top of the sauce and pour the remaining sauce over the fillets, ensuring they are fully coated.

Step 11

Sprinkle the breadcrumbs evenly over the top of the casserole.

Step 12

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.

Step 13

Remove the casserole from the oven and garnish with freshly chopped parsley before serving.

Step 14

Serve warm with a side of rice, potatoes, or crusty bread.

Nutrition Facts

Serving size	(1576.3g)

Amount per serving	% Daily Value*
Calories	2004.2

Total Fat 107.7g	0%
Saturated Fat 53.9g	0%
Polyunsaturated Fat 2.4g
Cholesterol 555.6mg	0%
Sodium 4295.1mg	0%
Total Carbohydrate 85.0g	0%
Dietary Fiber 6.0g	0%
Total Sugars 26.8g
Protein 163.6g	0%

Vitamin D 437.5IU	0%
Calcium 1142.6mg	0%
Iron 8.7mg	0%
Potassium 4178.5mg	0%

*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.

Source of Calories

Fat: 49.4%

Protein: 33.3%

Carbs: 17.3%