November 14, 2024

Honey Mustard Baked Cod & Vegetables

Healthy Fact of the Day

This sheet pan meal is a nutritious combination of lean protein and vegetables. Cod is low in calories but high in protein and omega-3 fatty acids, supporting heart and brain health. The colorful variety of vegetables provides different vitamins, minerals, and fiber. Green beans offer vitamin C and folate, while tomatoes provide lycopene. To make it even healthier, use less honey or substitute with a sugar-free alternative. The mustard adds flavor without significant calories. This meal is naturally gluten-free and can be made dairy-free by using olive oil alone. Consider adding more non-starchy vegetables like Brussels sprouts or asparagus for extra nutrients while keeping calories low.

Ingredients

For the fish:

4 cod fillets (6 oz each)
2 tbsp whole grain mustard
2 tbsp Dijon mustard
3 tbsp honey
2 tbsp olive oil
2 cloves garlic, minced
1 lemon, zested and juiced
Salt and pepper to taste

For the vegetables:

1 lb baby potatoes, halved
2 cups cherry tomatoes
2 cups green beans, trimmed
1 red onion, cut into wedges
2 tbsp olive oil
1 tsp dried thyme
1 tsp dried rosemary
Fresh parsley for garnish
Lemon wedges for serving

Instructions

Preheat oven to 400°F (200°C). Line a large baking sheet with parchment.
Whisk together mustards, honey, olive oil, garlic, lemon zest and juice.
Season cod fillets with salt and pepper. Set aside.
Toss potatoes, tomatoes, green beans, and onion with olive oil, herbs, salt, and pepper.
Spread vegetables on baking sheet. Roast for 15 minutes.
Make space in center of pan for cod fillets.
Place cod on pan, brush generously with honey mustard mixture.
Return to oven for 12-15 minutes until fish flakes easily.
Brush fish with any remaining sauce halfway through cooking.
Test fish for doneness (145°F internal temperature).
Garnish with fresh parsley and lemon wedges.
Serve hot, with vegetables alongside fish.

Cut into this Honey Mustard Baked Cod and watch as the flaky fish gives way to reveal its perfectly cooked center, while the roasted vegetables add pops of color and flavor to every bite! The tangy-sweet glaze transforms simple cod into something special, while the medley of vegetables rounds out the meal with satisfying variety. Whether you’re looking for a quick weeknight dinner or a company-worthy meal that won’t keep you in the kitchen, this sheet pan sensation delivers both nutrition and flavor. So preheat that oven, grab your biggest baking sheet, and get ready to create a complete meal that’s as beautiful as it is delicious!

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