Heart-Healthy Baked Cod with Mixed Vegetables

Elevate your weeknight dinner with this Heart-Healthy Baked Cod with Mixed Vegetables, a flavorful yet nutritious dish that’s as easy to prepare as it is satisfying. Featuring tender, flaky cod fillets infused with a zesty blend of olive oil, fresh lemon juice, garlic, and herbs, this recipe is beautifully complemented by a vibrant medley of zucchini, bell peppers, carrots, and cherry tomatoes. With just 15 minutes of prep time and a quick 25-minute bake in the oven, this wholesome, low-calorie meal is packed with protein, omega-3s, and a rainbow of vegetables for a burst of vitamins and nutrients. Perfect for busy evenings or meal prepping, this gluten-free, heart-healthy dish is not only delicious but also supports your wellness goals. Serve it fresh from the oven, garnished with parsley, for a light and wholesome dinner your whole family will love.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces cod fillets
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium zucchini, sliced
• 1 red bell pepper, sliced
• 1 large carrot, sliced
• 1 cup cherry tomatoes, halved
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried thyme, dried oregano, salt, and black pepper.

Step 3

Place the cod fillets on a large baking sheet lined with parchment paper. Drizzle the olive oil mixture over the fillets, ensuring they are well coated.

Step 4

Arrange the sliced zucchini, red bell pepper, and carrot around the cod fillets on the baking sheet. Scatter the halved cherry tomatoes on top.

Step 5

Drizzle the remaining olive oil mixture over the vegetables.

Step 6

Bake in the preheated oven for 20-25 minutes, or until the cod is cooked through and flakes easily with a fork, and the vegetables are tender-crisp.

Step 7

Remove the baking sheet from the oven and sprinkle the baked fish and vegetables with chopped fresh parsley.

Step 8

Serve immediately, enjoying the vibrant flavors and heart-healthy benefits of this delicious meal.

Nutrition Facts

Serving size	(1382.4g)

Amount per serving	% Daily Value*
Calories	1053.4

Total Fat 35.2g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 344mg	0%
Sodium 1694.2mg	0%
Total Carbohydrate 31.6g	0%
Dietary Fiber 8.9g	0%
Total Sugars 15.8g
Protein 150.5g	0%

Vitamin D 320IU	0%
Calcium 259.7mg	0%
Iron 6.8mg	0%
Potassium 4751.0mg	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: 30.3%

Protein: 57.6%

Carbs: 12.1%