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Baked Cod with Herb Butter and Steamed Vegetables

Baked Cod with Herb Butter and Steamed Vegetables

Dinner
Prep Time
25min
Cook Time
35min
Servings
3
Calories
557
Chef's Note

For the most tender cod, avoid overcooking - the fish is done when it just turns opaque and flakes easily with a fork. You can prepare the herb butter a day in advance and refrigerate it to save time and allow the flavors to develop more deeply.

Tags
high-protein
seafood
cod
dinner
baked
steamed
vegetables
healthy
gluten-free
Ingredients
  • 24 oz cod fillets

  • 6 tbsp unsalted butter

  • 3 tbsp fresh parsley

  • 2 tbsp fresh dill

  • 1 tbsp fresh thyme

  • 4 cloves garlic

  • 1 whole lemon

  • 3 cups broccoli florets

  • 12 spears asparagus

  • 3 medium carrots

  • 1 cup snap peas

  • 9 small baby potatoes

  • 2 tbsp olive oil

  • 1/4 cup white wine

  • 1 tsp sea salt

  • 1/2 tsp black pepper

  • 1/2 tsp paprika

  • 2 tbsp capers

Instructions
  • 1

    Preheat the oven to 400°F (200°C).

  • 2

    Wash the baby potatoes and cut them in half. Toss with 1 tbsp olive oil, 1/4 tsp salt, and 1/4 tsp black pepper. Arrange on a baking sheet and roast for 20 minutes.

  • 3

    Meanwhile, prepare the herb butter by mixing 6 tbsp softened butter with 2 tbsp chopped parsley, 1 tbsp chopped dill, 1 tbsp chopped thyme, 2 minced garlic cloves, zest of 1 lemon, and 1/4 tsp salt. Set aside.

  • 4

    Pat the cod fillets dry with paper towels. Season with remaining salt, pepper, and paprika on both sides.

  • 5

    Heat 1 tbsp olive oil in an oven-safe skillet over medium-high heat. Sear the cod fillets for 2 minutes on each side until lightly golden.

  • 6

    Add 1/4 cup white wine to the skillet, then top each fillet with a generous portion of the herb butter. Transfer the skillet to the oven and bake for 10-12 minutes until the fish flakes easily.

  • 7

    While the fish is baking, prepare the vegetables. Peel and slice the carrots diagonally. Trim the asparagus ends. Clean the snap peas and broccoli florets.

  • 8

    Set up a steamer basket over a pot of simmering water. Steam the carrots first for 3 minutes, then add the broccoli and asparagus and steam for another 3 minutes. Finally, add the snap peas and steam for 1 more minute.

  • 9

    Transfer the steamed vegetables to a bowl and toss with the remaining 1 tbsp chopped parsley, 2 minced garlic cloves, juice of half a lemon, and 2 tbsp capers.

  • 10

    Serve each cod fillet with a portion of the roasted potatoes and steamed vegetables. Garnish with lemon wedges from the remaining half lemon.

Nutrition Information (per serving)
557
Calories
56g
Protein
28g
Carbs
25g
Fat

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