October 17, 2024

One Pan Baked Cod & Veggies

Healthy Fact of the Day

This One Pan Baked Cod & Veggies is a nutritious, well-balanced meal. Cod is an excellent source of lean protein and omega-3 fatty acids, which support heart and brain health. The variety of vegetables provides a range of vitamins, minerals, and antioxidants. Bell peppers are rich in vitamin C, while tomatoes offer lycopene. Zucchini adds fiber and vitamins A and C. This dish is naturally low in calories and carbohydrates, making it suitable for various dietary needs. The use of olive oil provides healthy monounsaturated fats. To make it even healthier, you could add more vegetables or serve it over a bed of quinoa or brown rice for added fiber and nutrients. This meal is an excellent example of a Mediterranean-style diet, which is associated with numerous health benefits.

Ingredients

4 cod fillets (about 6 oz each)
2 cups cherry tomatoes
1 large zucchini, sliced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
2 tbsp olive oil
2 tbsp lemon juice
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried thyme
Salt and black pepper to taste
1/4 cup fresh parsley, chopped
Lemon wedges for serving

Instructions

Preheat oven to 400°F (200°C).
In a large baking dish, combine tomatoes, zucchini, bell peppers, and onion.
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, and thyme.
Pour half the mixture over the vegetables, toss to coat.
Season vegetables with salt and pepper.
Bake vegetables for 15 minutes.
Remove dish from oven, push vegetables to the sides.
Place cod fillets in the center of the dish.
Brush remaining olive oil mixture over the cod.
Season fish with additional salt and pepper.
Return to oven and bake for 12-15 minutes, until fish flakes easily.
Sprinkle with fresh parsley before serving.
Serve hot with lemon wedges.

Dive into this One Pan Baked Cod & Veggies and treat yourself to a vibrant medley of flavors and textures! The flaky, tender cod nestles among a rainbow of roasted vegetables, each bite offering a perfect balance of savory fish and garden-fresh produce. It’s a feast for both the eyes and the palate, proving that healthy eating can be both delicious and effortless. Whether you’re looking for a quick weeknight dinner or a meal to impress health-conscious guests, this dish delivers restaurant-quality results with minimal fuss. So fire up that oven, grab your favorite baking dish, and get ready to create a nutritious masterpiece that’ll have you hooked on the simplicity of one-pan cooking!