High Protein Baked Cod with Mixed Vegetables
Elevate your weeknight dinner with this High Protein Baked Cod with Mixed Vegetables, a wholesome and flavor-packed meal that's ready in just 40 minutes. Tender cod fillets are seasoned to perfection and baked alongside a vibrant medley of cherry tomatoes, zucchini, red bell peppers, and broccoli, all drizzled with a zesty olive oil, garlic, and lemon juice marinade. This protein-rich dish is low in calories, packed with nutrients, and enhanced with the aromatic touch of fresh parsley and oregano. Perfect for those seeking a nutritious, gluten-free, and fuss-free dinner, this recipe delivers a satisfying blend of flaky fish and roasted vegetables in every bite. Serve straight out of the oven for a comforting yet light meal the whole family will love!
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Ingredients
- 4 pieces cod fillets
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 200 grams cherry tomatoes, halved
- 1 medium zucchini, sliced
- 1 medium red bell pepper, sliced
- 150 grams broccoli florets
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 4 slices lemon slices
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with some olive oil.
Step 2
In a small bowl, mix together olive oil, lemon juice, minced garlic, and fresh parsley.
Step 3
Season the cod fillets with salt and black pepper on both sides. Place them on the prepared baking sheet.
Step 4
Drizzle half of the olive oil mixture over the cod fillets and gently rub it in to ensure they are evenly coated.
Step 5
Arrange cherry tomatoes, zucchini slices, red bell pepper slices, and broccoli florets around the cod fillets on the baking sheet.
Step 6
Drizzle the remaining olive oil mixture over the vegetables. Sprinkle the vegetables with salt, pepper, and dried oregano.
Step 7
Place lemon slices on top of the cod fillets for added flavor.
Step 8
Bake in the preheated oven for 25 minutes or until the cod is cooked through and flake easily with a fork, and the vegetables are tender.
Step 9
Once baked, remove from the oven and let it rest for a minute before serving.
Step 10
Serve the baked cod and vegetables hot, garnished with additional fresh parsley if desired. Enjoy your high-protein, delicious meal!
Nutrition Facts
| Serving size | (1578.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1205.3 |
| Total Fat 49.3g | 0% |
| Saturated Fat 7.6g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 344mg | 0% |
| Sodium 2871.9mg | 0% |
| Total Carbohydrate 35.8g | 0% |
| Dietary Fiber 12.1g | 0% |
| Total Sugars 17.3g | |
| Protein 155.8g | 0% |
| Vitamin D 320IU | 0% |
| Calcium 306.5mg | 0% |
| Iron 7.8mg | 0% |
| Potassium 4719.5mg | 0% |
Source of Calories