Lemon Herb Baked Cod with Roasted Veggies
This Lemon Herb Baked Cod with Roasted Veggies is a light, clean, and incredibly flavorful one-pan dinner, perfect for a healthy weeknight meal. High in lean protein and essential vitamins, it's designed for maximum taste with minimal cleanup.
For 4 servings
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
In a large bowl, combine the broccoli florets, bell pepper strips, minced garlic, 2 tablespoons of olive oil, 1 teaspoon of dried Italian seasoning, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Toss until the vegetables are evenly coated.
Spread the seasoned vegetables in a single layer on one half of the prepared baking sheet. Roast in the preheated oven for 10-12 minutes, allowing them to start tenderizing and brown slightly.
While the vegetables are roasting, pat the cod fillets very dry with paper towels. In a small bowl, whisk together the remaining 1 tablespoon of olive oil, the juice and zest of one lemon, the remaining 1/2 teaspoon of dried Italian seasoning, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
Remove the baking sheet from the oven. Gently push the roasted vegetables to one side of the sheet, creating space for the cod. Place the cod fillets on the empty side of the baking sheet and spoon the lemon-herb mixture evenly over each fillet. Arrange thin lemon slices on top of each cod fillet.
Return the baking sheet to the oven and bake for another 12-15 minutes, or until the cod is opaque throughout and flakes easily with a fork. The cooking time may vary slightly depending on the thickness of your fillets.
Carefully remove the baking sheet from the oven. Let the fish rest for 2-3 minutes before serving. Garnish with fresh chopped parsley or dill, if desired.
Serve immediately, ensuring each plate gets a portion of the flaky cod and tender, flavorful roasted vegetables.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcrowd the pan: Ensure vegetables and fish are in a single layer with some space between them. Overcrowding leads to steaming instead of roasting, resulting in soggy vegetables.
- 2Pat fish dry: This is crucial for achieving a nice sear and preventing the fish from steaming. Excess moisture can lead to a less flavorful and mushy texture.
- 3Check for doneness: Fish is cooked when it turns opaque throughout and flakes easily with a fork. Overcooking will make it dry and tough, so keep a close eye on it, especially towards the end of the cooking time.
- 4Vary the veggies: Feel free to swap in other quick-cooking vegetables like asparagus, zucchini, cherry tomatoes, or green beans. Adjust roasting times as needed for different vegetables.
Adapt it for your goals.
Protein Swap
Substitute cod with other lean white fish like halibut, tilapia, or snapper. Salmon or trout also work well, though their cooking times might be slightly different.
Herb & Spice ProfileHerb & Spice Profile
Experiment with different herb blends. Try a Mediterranean blend with rosemary and thyme, or a spicy kick with a pinch of red pepper flakes and smoked paprika.
Vegetable MedleyVegetable Medley
Add or swap vegetables such as sliced zucchini, cherry tomatoes, asparagus spears, or thinly sliced red onion for more variety and color. Ensure they are cut to similar sizes for even cooking.
Why this is on our healthy list.
Rich in Lean Protein
Cod is an excellent source of lean protein, essential for muscle repair, growth, and overall satiety, helping you feel full and satisfied.
Packed with Vitamins and Minerals
This meal is rich in Vitamin C from lemons and bell peppers, Vitamin K and folate from broccoli, and B vitamins from cod, supporting immune function, bone health, and energy metabolism.
Heart-Healthy Fats
Olive oil provides monounsaturated fats, known for their heart-protective benefits, while cod offers beneficial omega-3 fatty acids, contributing to cardiovascular health.
Frequently asked questions
The cod is perfectly cooked when it turns opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Avoid overcooking to prevent dry fish.
