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Lemon Pepper Baked Cod with Summer Vegetable Medley

Lemon Pepper Baked Cod with Summer Vegetable Medley

Dinner
Prep Time
25min
Cook Time
35min
Servings
5
Calories
320
Chef's Note

For the best flavor, try to find the freshest cod possible - it should smell clean and oceanic, never fishy. The parsnips add a wonderful sweet, earthy flavor that complements the light cod and summer vegetables. If you have access to it, black cod (sablefish) makes an excellent substitute and has a richer flavor profile.

Tags
high protein
seafood
cod
summer
American
Asian-inspired
baked
healthy
parsnips
vegetables
Ingredients
  • 2 pounds cod fillets

  • 2 whole lemons

  • 1 tablespoon black pepper

  • 1 teaspoon sea salt

  • 3 tablespoons olive oil

  • 4 cloves garlic

  • 1 tablespoon fresh thyme

  • 3 medium parsnips

  • 2 medium zucchini

  • 2 medium yellow squash

  • 1 pint cherry tomatoes

  • 1 large red bell pepper

  • 1 medium red onion

  • 2 tablespoons soy sauce

  • 1 tablespoon honey

  • 1 teaspoon sesame oil

  • 1 tablespoon sesame seeds

  • 1/4 cup fresh parsley

Instructions
  • 1

    Preheat oven to 400°F (200°C) and line a large baking sheet with parchment paper.

  • 2

    Pat the 2 pounds of cod fillets dry with paper towels and place them on the prepared baking sheet.

  • 3

    Zest 1 lemon and set aside. Cut both lemons in half, juice one lemon (about 3 tablespoons) and slice the other for garnish.

  • 4

    In a small bowl, mix the lemon zest, 3 tablespoons lemon juice, 1 tablespoon black pepper, 1 teaspoon sea salt, 2 tablespoons olive oil, and 2 minced garlic cloves.

  • 5

    Brush the lemon pepper mixture evenly over the cod fillets. Let marinate while preparing the vegetables.

  • 6

    Peel and cut 3 medium parsnips into 1/2-inch thick batons (similar to thick-cut fries).

  • 7

    Cut 2 medium zucchini, 2 medium yellow squash, and 1 large red bell pepper into 1-inch chunks. Halve the pint of cherry tomatoes. Cut 1 medium red onion into wedges.

  • 8

    In a large bowl, toss all the prepared vegetables with 1 tablespoon olive oil, 2 remaining minced garlic cloves, 1 tablespoon fresh thyme, and a pinch of salt and pepper.

  • 9

    Spread the vegetables on a second large baking sheet, arranging the parsnips on one side as they may need a few extra minutes to cook.

  • 10

    Place both baking sheets in the oven. Bake the vegetables for 25-30 minutes, stirring halfway through.

  • 11

    Bake the cod for 12-15 minutes, or until it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

  • 12

    While everything is baking, prepare the Asian-inspired drizzle by whisking together 2 tablespoons soy sauce, 1 tablespoon honey, and 1 teaspoon sesame oil in a small bowl.

  • 13

    Once the vegetables are tender and slightly caramelized, remove from the oven and drizzle with the soy-honey mixture. Toss gently to coat.

  • 14

    Serve each cod fillet with a generous portion of the roasted vegetable medley.

  • 15

    Garnish with lemon slices, 1 tablespoon sesame seeds, and 1/4 cup chopped fresh parsley.

Nutrition Information (per serving)
320
Calories
35g
Protein
22g
Carbs
10g
Fat

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