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–+ servings
Baked Cod with Spring Vegetables

Bright and Delicious Baked Cod with Spring Vegetables

A delicious Baked Cod with Spring Vegetables recipe, perfect for busy weeknight dinners and customizable with seasonal veggies.
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Prep Time 10 minutes
Cook Time 18 minutes
Resting Time 2 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod Choose fresh for optimal flakiness.
For the Vegetables
  • 1 bunch Asparagus Thin stems work best.
  • 1 cup Cherry tomatoes
  • 1 medium Yellow or orange bell pepper
  • 1/2 medium Red onion Yields ~1 cup sliced.
  • 1/2 cup Whole kalamata olives
For Flavoring
  • 1 Tbsp Lemon zest 1 lemon yields ~1 Tbsp zest.
  • 1 medium Lemon Thinly sliced.
  • 3 cloves Garlic Minced.
  • 1/4 cup Chopped fresh parsley
For Seasoning
  • 2 Tbsp Olive oil
  • 1 tsp Sea salt
  • 1 tsp Black pepper

Equipment

  • Oven
  • Baking sheet
  • Mixing Bowl
  • Parchment Paper

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (204°C) and line a baking sheet with parchment paper.
  2. Zest one lemon and combine the lemon zest with asparagus, cherry tomatoes, bell pepper, red onion, olives, olive oil, sea salt, black pepper, minced garlic, and chopped parsley in a mixing bowl.
  3. Spread the vegetable mix evenly on the prepared baking sheet, leaving space for the cod fillets.
  4. Pat the cod fillets dry, season with salt and pepper, and place them on the baking sheet with the vegetables.
  5. Bake for 15-18 minutes until the cod flakes easily and reaches an internal temperature of 145°F (63°C).
  6. Garnish with fresh parsley and serve alongside options like lemon risotto or polenta.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 12gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 20IUVitamin C: 30mgCalcium: 4mgIron: 15mg

Notes

This dish is not only a feast for the eyes but also allows for customization based on your favorite vegetables.

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