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.
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Recipe Information
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
Instructions
Preheat the oven to 375°F (190°C).
Peel the potatoes and carrots, then slice them and the zucchini into thin rounds. Dice the onion and finely chop the garlic.
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.
In a medium saucepan, melt butter over medium heat. Whisk in the flour and cook for 1-2 minutes until slightly golden.
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.
Lightly grease a 9x13-inch casserole dish. Layer the sliced potatoes on the bottom, followed by the carrots, zucchini, and sautéed onion-garlic mixture.
Place the cod fillets on top of the vegetables. Sprinkle with a pinch of salt and pepper.
Pour the cheese sauce evenly over the fish and vegetables.
Top with the remaining cheddar cheese and sprinkle with parsley.
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.
Let the casserole rest for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
549 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.0 g | 31% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 866 mg | 38% | |
| Total Carbohydrate | 50.3 g | 18% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 12.3 g | ||
| Protein | 35.8 g | 72% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 403 mg | 31% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 1519 mg | 32% | |
*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.
