Baked Cod Recipes With Vegetables for Healthy Meals

Baked cod with vegetables is a perfect dish for those seeking a healthy, flavorful, and easy-to-make meal. This recipe brings together the mild, flaky texture of cod with a vibrant medley of fresh vegetables, creating a colorful plate that’s as nutritious as it is delicious.

Whether you’re cooking for your family or prepping a wholesome dinner for yourself, this baked cod recipe offers the ideal balance of protein, fiber, and essential vitamins. The gentle roasting process enhances the natural flavors while keeping the cod tender and juicy.

What makes this baked cod with vegetables truly special is its versatility. You can easily swap in your favorite seasonal veggies or adjust the seasoning to suit your taste.

Plus, it’s a one-pan dish, meaning less cleanup and more time to enjoy your meal. If you’ve been looking for a light yet satisfying dinner option, this recipe will quickly become a household favorite.

Why You’ll Love This Recipe

Baked cod with vegetables is a nutritious and straightforward meal that requires minimal prep and yields maximum flavor. It’s perfect for busy weeknights when you want something wholesome without spending hours in the kitchen.

The cod’s delicate flavor pairs beautifully with the natural sweetness and earthiness of the roasted vegetables, creating a harmonious dish.

This recipe is also highly customizable. You can use whatever vegetables you have on hand, from bell peppers and zucchini to carrots and cherry tomatoes.

The healthy fats from olive oil and the aromatic herbs add layers of taste without overwhelming the fish. Additionally, baking locks in moisture, keeping the cod succulent and flaky.

For those who love balanced meals packed with protein, fiber, and antioxidants, this baked cod with vegetables is a winner. It’s also a great way to introduce more fish and veggies into your diet in a delicious, approachable way.

Ingredients

• 4 cod fillets (about 6 ounces each, skinless)
• 2 tablespoons olive oil
• 1 lemon (zested and juiced)
• 3 garlic cloves, minced
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 medium zucchini, sliced into half-moons
• 1 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 1 teaspoon dried oregano
• ½ teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (for garnish)

Equipment

• Baking dish or sheet pan (9×13 inches recommended)
• Mixing bowl
• Knife and cutting board
• Zester or grater
• Measuring spoons
• Aluminum foil or parchment paper (optional for easy cleanup)
• Spatula or tongs

Instructions

1. Preheat your oven to 400°F (200°C). Lightly grease your baking dish or line it with parchment paper for easier cleanup.
2. Prepare the vegetables: In a large mixing bowl, combine the sliced bell peppers, zucchini, cherry tomatoes, and red onion. Drizzle with 1 tablespoon of olive oil, then add the minced garlic, dried oregano, smoked paprika, salt, and pepper. Toss everything together until the vegetables are evenly coated with oil and spices.
3. Arrange the vegetables in the baking dish: Spread the mixed vegetables out in an even layer to ensure they roast evenly.
4. Prepare the cod fillets: Pat the cod dry with paper towels. Place the fillets on top of the vegetables. Drizzle the remaining 1 tablespoon of olive oil over the fish, then sprinkle lemon zest and season with salt and pepper. Squeeze half of the lemon juice over the fillets.
5. Bake in the oven: Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork. The vegetables should be tender and slightly caramelized.
6. Final touches: Once baked, remove from the oven and drizzle the remaining lemon juice over the cod and vegetables. Garnish with freshly chopped parsley for a burst of color and freshness.
7. Serve immediately: Use a spatula to carefully lift portions of cod and vegetables onto plates. Enjoy your healthy and delicious baked cod meal!

Tips & Variations

Tip: For extra flavor, marinate the cod in lemon juice, olive oil, garlic, and herbs for 15-30 minutes before baking.

You can easily switch up the vegetables based on what’s in season or your personal preference. Try adding asparagus, broccoli florets, or even baby potatoes for a heartier dish.

If you like a bit of heat, sprinkle some red pepper flakes or add a dash of your favorite chili powder blend for an exciting twist.

For a Mediterranean flair, include olives and capers in the vegetable mix. Alternatively, top the baked cod with a light breadcrumb and parmesan crust before baking for a crispy finish.

To keep it low-carb, focus on non-starchy vegetables like zucchini, bell peppers, and spinach. For a richer flavor, drizzle a garlic herb butter sauce over the fish after baking.

Nutrition Facts

Serving Suggestions

This baked cod with vegetables pairs wonderfully with a variety of side dishes. For a light meal, serve it alongside a simple green salad dressed with lemon vinaigrette.

To make it more filling, consider serving with cooked quinoa, brown rice, or couscous, which will soak up the delicious juices from the baked vegetables.

For a Mediterranean-inspired dinner, offer warm pita bread and a dollop of tzatziki or hummus on the side. A glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio, complements the flavors beautifully.

If you’re interested in more healthy, vegetable-packed recipes, be sure to check out our A to Z Vegetarian Recipes for Every Meal and Occasion and explore the Ancient Grains Vegetarian Recipes for Healthy Delicious Meals for wholesome meal ideas.

For a spicy twist, try incorporating elements from our Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.

Conclusion

Baked cod with vegetables is a simple yet satisfying dish that fits perfectly into any healthy eating plan. It combines the delicate flavors of fresh fish with the vibrant textures and colors of roasted vegetables, offering both nourishment and a feast for the eyes.

Its versatility means you can tailor it to your tastes or whatever you have available in your kitchen, making it an adaptable recipe for all seasons.

Whether you’re cooking for a busy weeknight dinner or aiming to impress guests with a wholesome meal, this recipe delivers every time. The easy preparation and cleanup make it ideal for home cooks of all skill levels.

Give this baked cod recipe a try and enjoy the delicious harmony of flavors and the health benefits it brings to your table.

For more inspiring and healthy meal ideas, don’t forget to explore our extensive recipe collection. Happy cooking!

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