Sheet Pan Panko-Baked Cod with Tomatoes, Green Beans & Butternut Squash
Easy Prep & Cleanup

Sheet Pan Panko-Baked Cod

with Tomatoes, Green Beans & Butternut Squash

35 MIN
2 Servings
Wellness at Blue Apron
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Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
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Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

Available Options

  • with Cod
    includes two 5-oz Sustainably Sourced, Wild Caught Cod Fillets
    Wellness
  • with Chicken Breasts
    includes 2 No Added Hormones, Antibiotic-Free, Boneless, Skinless Chicken Breasts View recipe
    • with Cod

    From the Test Kitchen

    Chefs! We’re bringing you a series of recipes designed with ease of cooking and cleanup in mind, but without sacrificing the incredible flavors you’ve come to expect from a classic Blue Apron meal. For this bright dish, you’ll top flaky cod with layers of smooth dijon and cheesy Italian-seasoned breadcrumbs, then bake it in the oven to achieve a crispy, golden brown crust.
    5 green SmartPoints® per serving
    4 blue SmartPoints® per serving
    4 purple SmartPoints® per serving
    To learn more about WW and SmartPoints® visit ww.com

    Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
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    Dietary Information Wellness

    This meal was designed in collaboration with nutritionists with your holistic health in mind.

    WW Recommended Carb Conscious 600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      420 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

    fresh
    ingredients
    Sheet Pan Panko-Baked Cod with Tomatoes, Green Beans & Butternut Squash
    Title
    • 2 Cod Fillets
    • 1 clove Garlic
    • 6 oz Green Beans
    • 1 Lemon
    • 4 oz Grape Tomatoes
    • ½ lb Diced Butternut Squash
    • ¼ cup Panko Breadcrumbs
    • 1 Tbsp Dijon Mustard
    • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
    • 1 Tbsp Capers
    • ¼ cup Grated Parmesan Cheese
    • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
    time-saving
    tips & techniques
    How To: Quarter and Deseed a Lemon
    How To: Peel Garlic
    step-by-step
    instructions
    Cook Along Triangle Created with Sketch.
    Prepare the ingredients
    1 Prepare the ingredients

    Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut off and discard any stem ends from the green beans. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. Quarter and deseed the lemon. In a bowl, combine the breadcrumbs, garlic paste, Italian seasoning, half the cheese, the juice of 2 lemon wedges, and 2 teaspoons of olive oil; season with salt and pepper.

    Roast the squash
    2 Roast the squash

    Transfer the squash to a sheet pan. Drizzle with olive oil and season with salt, pepper, and up to half the weeknight hero spice blend. Toss to coat; arrange in an even layer on one side of the sheet pan. Roast 13 minutes, or until slightly tender. Leaving the oven on, remove from the oven.

    Coat & bake the fish
    3 Coat & bake the fish

    Meanwhile, lightly oil the center of a separate sheet pan with 2 teaspoons of olive oil. Pat the fish dry with paper towels; season with salt and pepper on both sides. Transfer to the oiled portion of the sheet pan. Evenly spread or brush the half the mustard (you will have extra) onto the fish, then top with the seasoned breadcrumbs (pressing to adhere). Bake 8 to 10 minutes, or until the topping is browned and the fish is cooked through.* Remove from the oven. 

    *An instant-read thermometer should register 145°F.

    Roast the remaining vegetables & serve your dish
    4 Roast the remaining vegetables & serve your dish

    Meanwhile, combine the green beans and tomatoes in a large bowl; drizzle with olive oil and season with salt, pepper, and the remaining spice blend. Toss to coat. Reserving the bowl, carefully transfer to the other side of the pan of partially roasted squash. Roast 10 to 12 minutes, or until the vegetables are lightly browned and tender when pierced with a fork. Transfer to the reserved bowl. Add the capers and the juice of the remaining lemon wedges; toss to coat. Taste, then season with salt and pepper if desired. Serve the baked fish with the finished vegetables. Garnish the vegetables with the remaining grated cheese. Enjoy!

    Tips from Home Chefs

    Sheet Pan Panko-Baked Cod

    Prepare the ingredients
    1 Prepare the ingredients

    Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut off and discard any stem ends from the green beans. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. Quarter and deseed the lemon. In a bowl, combine the breadcrumbs, garlic paste, Italian seasoning, half the cheese, the juice of 2 lemon wedges, and 2 teaspoons of olive oil; season with salt and pepper.

    2 Roast the squash

    Transfer the squash to a sheet pan. Drizzle with olive oil and season with salt, pepper, and up to half the weeknight hero spice blend. Toss to coat; arrange in an even layer on one side of the sheet pan. Roast 13 minutes, or until slightly tender. Leaving the oven on, remove from the oven.

    Roast the squash
    Coat & bake the fish
    3 Coat & bake the fish

    Meanwhile, lightly oil the center of a separate sheet pan with 2 teaspoons of olive oil. Pat the fish dry with paper towels; season with salt and pepper on both sides. Transfer to the oiled portion of the sheet pan. Evenly spread or brush the half the mustard (you will have extra) onto the fish, then top with the seasoned breadcrumbs (pressing to adhere). Bake 8 to 10 minutes, or until the topping is browned and the fish is cooked through.* Remove from the oven. 

    *An instant-read thermometer should register 145°F.

    4 Roast the remaining vegetables & serve your dish

    Meanwhile, combine the green beans and tomatoes in a large bowl; drizzle with olive oil and season with salt, pepper, and the remaining spice blend. Toss to coat. Reserving the bowl, carefully transfer to the other side of the pan of partially roasted squash. Roast 10 to 12 minutes, or until the vegetables are lightly browned and tender when pierced with a fork. Transfer to the reserved bowl. Add the capers and the juice of the remaining lemon wedges; toss to coat. Taste, then season with salt and pepper if desired. Serve the baked fish with the finished vegetables. Garnish the vegetables with the remaining grated cheese. Enjoy!

    Roast the remaining vegetables & serve your dish
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