Heart-Healthy Baked Cod with Mixed Vegetables
Elevate your weeknight meals with this Heart-Healthy Baked Cod with Mixed Vegetables—a flavorful, nutrient-packed dish that's as easy to make as it is delicious. Tender, flaky cod fillets are infused with a zesty blend of olive oil, lemon juice, garlic, and herbs, then baked alongside a colorful array of zucchini, red bell pepper, carrots, and juicy cherry tomatoes. This one-pan recipe offers minimal prep and cleanup, making it perfect for busy schedules. Rich in omega-3s and antioxidants, it’s a wholesome way to prioritize your health without compromising on taste. Finished with a sprinkle of fresh parsley, this dish is both vibrant and satisfying, ideal for a light dinner or a healthy addition to your meal rotation. Suitable for anyone looking to embrace clean eating with ease!
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Recipe Information
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
Instructions
Preheat your oven to 400°F (200°C).
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried thyme, dried oregano, salt, and black pepper.
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.
Arrange the sliced zucchini, red bell pepper, and carrot around the cod fillets on the baking sheet. Scatter the halved cherry tomatoes on top.
Drizzle the remaining olive oil mixture over the vegetables.
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.
Remove the baking sheet from the oven and sprinkle the baked fish and vegetables with chopped fresh parsley.
Serve immediately, enjoying the vibrant flavors and heart-healthy benefits of this delicious meal.
Nutrition Facts
Calories |
1053 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 1694 mg | 74% | |
| Total Carbohydrate | 31.6 g | 11% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 15.8 g | ||
| Protein | 150.5 g | 301% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 260 mg | 20% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 4751 mg | 101% | |
*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.
