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Baked Herb-Crusted Cod with Roasted Seasonal Vegetables

Baked Herb-Crusted Cod with Roasted Seasonal Vegetables

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

For the best results, choose a thick cod fillet (at least 1-inch thick) as thinner fillets tend to overcook before the crust gets golden. If cod isn't available, this herb crust works beautifully with other white fish like haddock or halibut. The vegetables can be swapped based on seasonal availability - root vegetables in winter or asparagus in spring would be excellent alternatives.

Tags
seafood
cod
healthy
weight-loss
roasted vegetables
herb-crusted
high-protein
low-carb
dinner
baked
Ingredients

  • 6 oz cod fillet

  • 1/4 cup panko breadcrumbs

  • 1 tablespoon fresh parsley

  • 1 teaspoon fresh thyme

  • 1/2 teaspoon lemon zest

  • 1 teaspoon Dijon mustard

  • 2 tablespoons olive oil

  • 1 clove garlic clove

  • 1 cup broccoli florets

  • 1/2 cup cherry tomatoes

  • 1/2 medium bell pepper

  • 1/2 medium zucchini

  • 1/2 medium lemon

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

Instructions
  • 1

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

  • 2

    Wash and chop all vegetables: cut 1/2 bell pepper into 1-inch pieces, slice 1/2 zucchini into half-moons, separate 1 cup broccoli florets, and halve 1/2 cup cherry tomatoes.

  • 3

    In a bowl, toss the prepared vegetables with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Spread them on one side of the baking sheet.

  • 4

    Mince 1 garlic clove and finely chop 1 tablespoon fresh parsley and 1 teaspoon fresh thyme.

  • 5

    In a small bowl, combine 1/4 cup panko breadcrumbs, minced garlic, chopped herbs, 1/2 teaspoon lemon zest, and 1/2 tablespoon olive oil. Mix well to create the herb crust.

  • 6

    Pat the 6 oz cod fillet dry with paper towels and place it on the other side of the baking sheet.

  • 7

    Spread 1 teaspoon Dijon mustard evenly over the top of the cod fillet.

  • 8

    Press the herb-breadcrumb mixture onto the mustard-coated side of the fish, ensuring it adheres well.

  • 9

    Drizzle the remaining 1/2 tablespoon olive oil over the fish and vegetables.

  • 10

    Bake in the preheated oven for 20-25 minutes, until the fish flakes easily with a fork and the vegetables are tender and slightly caramelized.

  • 11

    Cut the 1/2 lemon into wedges for serving.

  • 12

    Plate the herb-crusted cod with the roasted vegetables alongside and garnish with lemon wedges.

Nutrition Information (per serving)
420
Calories
32g
Protein
25g
Carbs
22g
Fat
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