Cod and Veggies Casserole

Dive into the comforting flavors of this Cod and Veggies Casserole, a wholesome and hearty dish perfect for family dinners or cozy gatherings. Featuring tender cod fillets nestled atop layers of vibrant potatoes, carrots, zucchini, and a savory onion-garlic sauté, this casserole is elevated with a rich, homemade cheddar cheese sauce that adds irresistible creaminess. With its beautiful golden topping and fragrant parsley garnish, this baked casserole is as visually appealing as it is delicious. Ready in just an hour, this one-pan meal is not only easy to prepare but also packed with nutrients and flavor. Perfectly balanced and satisfying, it’s an ideal choice for seafood enthusiasts and veggie lovers alike. Keywords: cod casserole, baked fish recipe, cheesy vegetable casserole, easy dinner recipe, comfort food, one-pan seafood dish.

Nutriscore Rating: 75/100

Prep Time:25 mins

Cook Time:35 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces Cod fillets
• 4 medium-sized Potatoes
• 3 medium-sized Carrots
• 1 medium-sized Zucchini
• 1 medium-sized Onion
• 3 cloves Garlic cloves
• 2 tablespoons Butter
• 2 tablespoons All-purpose flour
• 2 cups Milk
• 1 cup Cheddar cheese, shredded
• 2 tablespoons Parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Olive oil

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Peel the potatoes and carrots, then slice them and the zucchini into thin rounds. Dice the onion and finely chop the garlic.

Step 3

In a large skillet, heat olive oil over medium heat. Add the onion and garlic, sautéing until softened, about 3 minutes. Remove from heat and set aside.

Step 4

In a medium saucepan, melt butter over medium heat. Whisk in the flour and cook for 1-2 minutes until slightly golden.

Step 5

Gradually pour in the milk, whisking constantly to create a smooth sauce. Cook until the mixture thickens slightly, about 5 minutes. Stir in salt, pepper, and half the shredded cheddar cheese. Remove from heat.

Step 6

Lightly grease a 9x13-inch casserole dish. Layer the sliced potatoes on the bottom, followed by the carrots, zucchini, and sautéed onion-garlic mixture.

Step 7

Place the cod fillets on top of the vegetables. Sprinkle with a pinch of salt and pepper.

Step 8

Pour the cheese sauce evenly over the fish and vegetables.

Step 9

Top with the remaining cheddar cheese and sprinkle with parsley.

Step 10

Bake in the preheated oven for 35 minutes, or until the vegetables are tender, the cod is cooked through, and the top is golden brown.

Step 11

Let the casserole rest for 5 minutes before serving. Enjoy!

Nutrition Facts

Serving size	(2824.8g)

Amount per serving	% Daily Value*
Calories	2717.4

Total Fat 91.6g	0%
Saturated Fat 46.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 573.7mg	0%
Sodium 5941.0mg	0%
Total Carbohydrate 261.2g	0%
Dietary Fiber 28.1g	0%
Total Sugars 63.7g
Protein 216.8g	0%

Vitamin D 563.2IU	0%
Calcium 1831.3mg	0%
Iron 15.9mg	0%
Potassium 9916.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.1%

Protein: 31.7%

Carbs: 38.2%