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Herb-Crusted Baked Cod with Roasted Vegetables

Herb-Crusted Baked Cod with Roasted Vegetables

Dinner
Prep Time
25min
Cook Time
35min
Servings
4
Calories
385
Chef's Note

For the best herb crust, make sure your breadcrumbs are very fresh. If you have time, you can make your own by pulsing day-old bread in a food processor. For a gluten-free option, substitute gluten-free breadcrumbs. The key to perfectly cooked cod is to not overcook it - it's done when it just turns opaque and flakes easily with a fork.

Tags
seafood
cod
baked
roasted vegetables
healthy
herb-crusted
dinner
weeknight
gluten-free option
high-protein
Ingredients
  • 1.5 pounds cod fillets

  • 1 cup panko breadcrumbs

  • 1/4 cup fresh parsley

  • 1 tablespoon fresh thyme

  • 1 tablespoon fresh dill

  • 1 tablespoon lemon zest

  • 3 cloves garlic

  • 2 tablespoons Dijon mustard

  • 4 tablespoons olive oil

  • 1 pound baby potatoes

  • 3 medium carrots

  • 2 medium zucchini

  • 2 medium bell peppers

  • 1 medium red onion

  • 1 whole lemon

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/2 teaspoon paprika

Instructions
  • 1

    Preheat the oven to 425°F (220°C) and line two baking sheets with parchment paper.

  • 2

    Wash and quarter 1 pound of baby potatoes. Peel and cut 3 medium carrots into 1-inch chunks. Cut 2 medium zucchini into 1-inch pieces. Seed and cut 2 medium bell peppers into 1-inch squares. Cut 1 medium red onion into wedges.

  • 3

    In a large bowl, toss the prepared vegetables with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Spread them evenly on one of the prepared baking sheets.

  • 4

    Place the vegetables in the preheated oven and roast for 15 minutes while preparing the fish.

  • 5

    Mince 3 cloves of garlic. Finely chop 1/4 cup of fresh parsley, 1 tablespoon of fresh thyme, and 1 tablespoon of fresh dill.

  • 6

    In a medium bowl, combine 1 cup of panko breadcrumbs, the minced garlic, chopped herbs, 1 tablespoon of lemon zest, 1/2 teaspoon of paprika, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Add 1 tablespoon of olive oil and mix until the breadcrumbs are lightly coated.

  • 7

    Pat 1.5 pounds of cod fillets dry with paper towels and place them on the second prepared baking sheet. Season lightly with salt and pepper.

  • 8

    Spread 2 tablespoons of Dijon mustard evenly over the top of each fillet, then press the herb breadcrumb mixture firmly onto the mustard to create a crust.

  • 9

    Drizzle the remaining 1 tablespoon of olive oil over the breadcrumb crust. Cut the lemon into wedges and place them around the fish.

  • 10

    After the vegetables have been roasting for 15 minutes, place the fish in the oven and continue cooking both for about 15-20 minutes, until the fish flakes easily with a fork and the vegetables are tender and caramelized.

  • 11

    Remove both baking sheets from the oven. Serve each cod fillet with a portion of the roasted vegetables and a lemon wedge for squeezing over the fish.

Nutrition Information (per serving)
385
Calories
32g
Protein
35g
Carbs
12g
Fat

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