Low Fat Baked Cod with Mixed Vegetables
Elevate your weeknight dinner game with this *Low Fat Baked Cod with Mixed Vegetables*, a nutritious and flavorful recipe that's as easy to prepare as it is delicious. Perfect for health-conscious foodies, this dish pairs tender, oven-baked cod fillets drizzled with a zesty lemon-garlic marinade alongside an irresistible medley of roasted vegetables, including cherry tomatoes, zucchini, red bell peppers, and broccoli. Seasoned with dried oregano and thyme, and garnished with fresh parsley, every bite bursts with Mediterranean-inspired goodness. Ready in just 40 minutes, this low-calorie, high-protein meal is ideal for busy evenings, offering a wholesome, vibrant plate that balances simplicity with mouthwatering flavor. Savor this oven-roasted cod recipe as a light dinner or pair it with a crisp salad for an effortlessly healthy feast!
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Recipe Information
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
Instructions
Preheat your oven to 400°F (200°C).
Lightly grease a large baking sheet with cooking spray.
In a small bowl, mix together 1 tablespoon of olive oil, lemon juice, minced garlic, salt, and black pepper. Set aside.
Place the cod fillets on one half of the prepared baking sheet. Drizzle the lemon-garlic mixture evenly over the fillets.
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.
Spread the vegetables on the other half of the baking sheet, ensuring they are in a single layer.
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.
Remove from the oven and let the dish rest for a couple of minutes.
Garnish the cod and vegetables with chopped parsley before serving.
Serve hot and enjoy your low-fat baked cod with mixed vegetables.
Nutrition Facts
Calories |
1086 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.5 g | 46% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 2878 mg | 125% | |
| Total Carbohydrate | 36.0 g | 13% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 17.8 g | ||
| Protein | 156.7 g | 313% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 324 mg | 25% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 4646 mg | 99% | |
*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.
