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Herb-Crusted Baked Cod with Roasted Vegetables

Herb-Crusted Baked Cod with Roasted Vegetables

Dinner
Prep Time
20min
Cook Time
25min
Servings
1
Calories
420
Chef's Note

For the best herb crust, make sure your cod is completely dry before applying the mustard mixture. This helps the breadcrumbs adhere better and creates a crispier crust. If you have a few extra minutes, you can toast the panko breadcrumbs in a dry skillet before mixing with the herbs for even more crunch and flavor.

Tags
seafood
cod
roasted vegetables
healthy
weeknight dinner
high protein
Mediterranean
baked
Ingredients

  • 6 oz cod fillet

  • 1/4 cup panko breadcrumbs

  • 1 tablespoon fresh parsley

  • 1 teaspoon fresh thyme

  • 1 teaspoon lemon zest

  • 1 teaspoon dijon mustard

  • 2 tablespoons olive oil

  • 1/2 cup cherry tomatoes

  • 1/2 medium zucchini

  • 1/2 medium bell pepper

  • 1/4 medium red onion

  • 1 clove garlic clove

  • 1/2 medium lemon

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

Instructions
  • 1

    Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

  • 2

    Wash and chop the zucchini and bell pepper into 1-inch pieces. Cut the red onion into wedges and halve the cherry tomatoes.

  • 3

    Mince 1 garlic clove and toss the vegetables with 1 tablespoon of olive oil, half of the minced garlic, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper on the baking sheet.

  • 4

    Spread the vegetables in a single layer on one side of the baking sheet, leaving room for the fish. Roast for 10 minutes while you prepare the cod.

  • 5

    Pat the cod fillet dry with paper towels and season with the remaining 1/4 teaspoon of salt and 1/8 teaspoon of black pepper.

  • 6

    In a small bowl, mix 1/4 cup of panko breadcrumbs with 1 tablespoon of chopped fresh parsley, 1 teaspoon of fresh thyme leaves, and 1 teaspoon of lemon zest.

  • 7

    In another small bowl, combine 1 teaspoon of Dijon mustard with the remaining minced garlic and 1 tablespoon of olive oil.

  • 8

    Brush the mustard mixture over the top of the cod fillet, then press the herb breadcrumb mixture firmly onto the fish to create a crust.

  • 9

    After the vegetables have roasted for 10 minutes, place the cod on the empty side of the baking sheet and return to the oven for 12-15 minutes, until the fish flakes easily with a fork and the vegetables are tender.

  • 10

    Cut the 1/2 lemon into wedges. Serve the cod with the roasted vegetables and lemon wedges for squeezing over the dish.

Nutrition Information (per serving)
420
Calories
32g
Protein
25g
Carbs
21g
Fat
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