Low Fat Baked Cod with Mixed Vegetables

Delight in the wholesome flavors of this Low Fat Baked Cod with Mixed Vegetables, a vibrant and nutritious dish perfect for weeknight dinners or light meals. Featuring tender, flaky cod fillets drizzled with a zesty lemon-garlic marinade and paired with a colorful medley of roasted cherry tomatoes, zucchini, red bell pepper, and broccoli, this recipe delivers a symphony of fresh Mediterranean-inspired flavors in every bite. Seasoned with aromatic dried herbs like oregano and thyme, and roasted to perfection in just 25 minutes, this easy-to-make, low-calorie meal is as delicious as it is healthy. Garnished with a touch of fresh parsley for a burst of color, it’s a one-pan dish that’s packed with protein, fiber, and vibrant nutrients while staying low on fat. Perfect for anyone looking for a quick, balanced, and flavorful seafood recipe that is both family-friendly and diet-conscious!

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
• 2 cloves Garlic cloves, minced
• 1 cup Cherry tomatoes, halved
• 1 medium Zucchini, sliced into half moons
• 1 large Red bell pepper, sliced
• 2 cups Broccoli florets
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 2 tablespoons Fresh parsley, chopped
• 1 as needed Cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Lightly grease a large baking sheet with cooking spray.

Step 3

In a small bowl, mix together 1 tablespoon of olive oil, lemon juice, minced garlic, salt, and black pepper. Set aside.

Step 4

Place the cod fillets on one half of the prepared baking sheet. Drizzle the lemon-garlic mixture evenly over the fillets.

Step 5

In a large bowl, combine cherry tomatoes, zucchini, red bell pepper slices, and broccoli florets. Add the remaining 1 tablespoon of olive oil, oregano, thyme, and a pinch of salt and pepper. Toss until the vegetables are evenly coated.

Step 6

Spread the vegetables on the other half of the baking sheet, ensuring they are in a single layer.

Step 7

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

Step 8

Remove from the oven and let the dish rest for a couple of minutes.

Step 9

Garnish the cod and vegetables with chopped parsley before serving.

Step 10

Serve hot and enjoy your low-fat baked cod with mixed vegetables.

Nutrition Facts

Serving size	(1557.7g)

Amount per serving	% Daily Value*
Calories	1085.7

Total Fat 35.5g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 344mg	0%
Sodium 2878.3mg	0%
Total Carbohydrate 36.0g	0%
Dietary Fiber 12.7g	0%
Total Sugars 17.8g
Protein 156.7g	0%

Vitamin D 320IU	0%
Calcium 323.5mg	0%
Iron 8.3mg	0%
Potassium 4646.0mg	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: 29.3%

Protein: 57.5%

Carbs: 13.2%