Low Sodium Baked Cod with Mixed Vegetables
Delight in the wholesome flavors of this Low Sodium Baked Cod with Mixed Vegetables, a perfect dish for health-conscious eaters seeking vibrant, delicious meals. Featuring tender cod fillets brushed with a zesty blend of olive oil, lemon juice, garlic, and spices, this recipe pairs perfectly with a colorful medley of cherry tomatoes, zucchini, red bell peppers, and onions. Oven-baked to perfection, the cod is flaky and aromatic, while the vegetables become beautifully roasted and caramelized. With fresh basil sprinkled on top and a squeeze of lemon for added brightness, this meal is low in sodium but big on flavor. Ready in under an hour, it’s a simple yet nutritious dinner that the whole family will love. Perfect for heart-healthy diets and those looking to incorporate more fresh ingredients into their cooking!
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Recipe Information
Ingredients
- 4 pieces Cod fillets
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 pieces Garlic cloves, minced
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 0.5 teaspoon Dried oregano
- 1 cup Cherry tomatoes, halved
- 1 medium Zucchini, sliced
- 1 medium Red bell pepper, sliced
- 1 medium Red onion, sliced
- 0.25 cup Fresh basil leaves, chopped
- 1 whole Lemon, cut into wedges
Instructions
Preheat your oven to 400°F (200°C).
Place the cod fillets on a large baking sheet lined with parchment paper.
In a small bowl, mix together the olive oil, lemon juice, minced garlic, black pepper, paprika, and dried oregano.
Brush the olive oil mixture evenly over the cod fillets, making sure they are well coated.
Arrange the halved cherry tomatoes, sliced zucchini, bell pepper, and onion around the cod fillets on the baking sheet.
Drizzle any remaining olive oil mixture over the vegetables.
Bake in the preheated oven for about 20-25 minutes, or until the cod is cooked through and flakes easily with a fork.
Remove the baking sheet from the oven and sprinkle the chopped fresh basil over the cod and vegetables.
Serve the baked cod with the mixed vegetables, and garnish with lemon wedges.
Enjoy this flavorful and nutritious low sodium meal!
Nutrition Facts
Calories |
1090 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.3 g | 45% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 469 mg | 20% | |
| Total Carbohydrate | 37.7 g | 14% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 18.5 g | ||
| Protein | 152.4 g | 305% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 296 mg | 23% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 4821 mg | 103% | |
*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.
