Go Back
–+ servings
Baked Cod with Spring Vegetables

Baked Cod with Spring Vegetables for a Fresh Flavor Boost

Enjoy this Baked Cod with Spring Vegetables, a quick and healthy dish that highlights fresh flavors perfect for busy weeknights.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod or other firm white fish like haddock or salmon
For the Vegetables
  • 1 bunch Asparagus preferably thin-stemmed
  • 2 cups Cherry Tomatoes or substitute with grape tomatoes
  • 1 medium Yellow/Orange Bell Pepper or swap with red or green bell peppers
  • 1 medium Red Onion or substitute with yellow onion
  • 1/2 cup Kalamata Olives or substitute with green olives
For the Seasoning
  • 1 tablespoon Lemon Zest from about 1 lemon
  • 1 medium Lemon thinly sliced; lime can be a substitute
  • 3 tablespoons Olive Oil or replace with avocado oil or melted butter
  • 1 teaspoon Sea Salt kosher salt can be used
  • 1/2 teaspoon Black Pepper freshly ground recommended
  • 3 cloves Garlic minced; adjust to preference
  • 2 tablespoons Fresh Parsley chopped for garnish; can substitute with dill or cilantro
Optional Add-Ins
  • 1 tablespoon Lemon Juice for extra tang before serving
  • 1 teaspoon Red Pepper Flakes for a spicy kick

Equipment

  • Baking sheet
  • Parchment Paper
  • Mixing Bowl
  • Oven

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (204°C) and line a large baking sheet with parchment paper.
  2. In a bowl, combine the asparagus, cherry tomatoes, bell pepper, red onion, and Kalamata olives. Drizzle with olive oil, sea salt, black pepper, lemon zest, and minced garlic. Mix well and spread evenly on the baking sheet.
  3. Pat the cod fillets dry, season with salt and pepper, and place them on the baking sheet among the vegetables, pushing some veggies on top of the fillets.
  4. Bake for 15-18 minutes, until the cod flakes easily with a fork, and the internal temperature reaches 145°F (63°C).
  5. Remove from the oven, sprinkle with chopped parsley, and serve immediately, perhaps with lemon risotto or a simple salad.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 15gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 100IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

Ensure cod fillets are dry before seasoning for better browning. Thaw frozen cod completely prior to cooking for even texture.

Tried this recipe?

Let us know how it was!