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Lemon Pepper Baked Cod with Roasted Broccoli

Lemon Pepper Baked Cod with Roasted Broccoli

Dinner
Prep Time
20min
Cook Time
35min
Servings
3
Calories
385
Chef's Note

For the best flavor, look for thick cod fillets that are at least 1-inch thick. This helps prevent overcooking and keeps the fish moist. If cod isn't available, substitute with another firm white fish like haddock or halibut. The sauce can be made ahead of time and gently reheated just before serving.

Tags
high protein
seafood
cod
baked
roasted vegetables
dinner
healthy
gluten-free
dairy-free
pescatarian
Ingredients
  • 1.5 pounds fresh cod fillets

  • 2 whole fresh lemon

  • 2 heads fresh broccoli

  • 4 cloves garlic

  • 1 tablespoon fresh thyme

  • 4 tablespoons olive oil

  • 2 teaspoons freshly ground black pepper

  • 1 teaspoon sea salt

  • 1/4 cup white wine

  • 2 tablespoons unsalted butter

  • 1 tablespoon capers

  • 1 teaspoon dijon mustard

  • 1/4 teaspoon red pepper flakes

  • 1 cup cherry tomatoes

Instructions
  • 1

    Preheat your oven to 400°F (200°C) and position racks in the upper and lower thirds of the oven.

  • 2

    Cut 2 heads of broccoli into florets of equal size. Toss with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper on a baking sheet.

  • 3

    Mince 2 cloves of garlic and sprinkle over the broccoli. Add 1 cup of halved cherry tomatoes to the baking sheet.

  • 4

    Place the broccoli on the lower rack of the oven and roast for 10 minutes.

  • 5

    While the broccoli is roasting, pat 1.5 pounds of cod fillets dry with paper towels and place them in a baking dish.

  • 6

    Zest 1 lemon and set aside. Slice both lemons thinly, reserving 2 tablespoons of juice for the sauce.

  • 7

    In a small bowl, combine 2 tablespoons of olive oil, the lemon zest, 1 teaspoon of freshly chopped thyme, 1 1/2 teaspoons of black pepper, and 1/2 teaspoon of salt.

  • 8

    Brush the oil mixture over the cod fillets, ensuring they're evenly coated. Place lemon slices on and around the fish.

  • 9

    After the broccoli has been roasting for 10 minutes, place the cod on the upper rack of the oven. Bake both for about 15-20 minutes, until the cod flakes easily with a fork and the broccoli is tender with crispy edges.

  • 10

    While everything is baking, prepare the sauce. In a small saucepan over medium heat, melt 2 tablespoons of butter.

  • 11

    Add 2 minced garlic cloves and sauté for 30 seconds until fragrant.

  • 12

    Add 1/4 cup of white wine, 2 tablespoons of lemon juice, 1 tablespoon of capers, 1 teaspoon of dijon mustard, and 1/4 teaspoon of red pepper flakes. Simmer for 3-5 minutes until slightly reduced.

  • 13

    Once the cod and broccoli are done, remove from the oven. Plate the cod with the roasted broccoli and tomatoes alongside.

  • 14

    Drizzle the sauce over the cod and garnish with any remaining fresh thyme leaves.

Nutrition Information (per serving)
385
Calories
42g
Protein
15g
Carbs
18g
Fat

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