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Baked Cod with Lemon-Herb Crust & Roasted Brussels Sprouts

Baked Cod with Lemon-Herb Crust & Roasted Brussels Sprouts

Dinner
Prep Time
15min
Cook Time
30min
Servings
1
Calories
722
Chef's Note

For perfectly cooked cod, look for the fish to turn opaque and flake easily when tested with a fork. The internal temperature should reach 145°F. If the breadcrumb topping starts to brown too quickly before the fish is done, loosely cover with foil for the remaining cook time.

Tags
seafood
cod
roasted vegetables
high-protein
lactose-free
dinner
brussels sprouts
healthy
lemon
herb-crusted
Ingredients

  • 6 oz cod fillet

  • 12 oz brussels sprouts

  • 1.5 tbsp olive oil

  • 1/4 cup panko breadcrumbs

  • 1 tbsp fresh parsley, chopped

  • 1 tsp fresh thyme leaves

  • 1 tsp lemon zest

  • 1 tbsp lemon juice

  • 2 cloves garlic, minced

  • 1 tsp dijon mustard

  • 1/2 tsp salt

  • 1/4 tsp black pepper

  • 6 oz baby potatoes

  • 1 tsp fresh dill, chopped

Instructions
  • 1

    Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.

  • 2

    Trim and halve 12 oz of brussels sprouts. In a bowl, toss them with 1 tbsp olive oil, 1/4 tsp salt, and 1/8 tsp black pepper.

  • 3

    Wash 6 oz baby potatoes and cut into quarters. Toss with remaining 1/4 tsp salt, 1/8 tsp black pepper, and 1/2 tbsp olive oil.

  • 4

    Spread brussels sprouts and potatoes on one side of the baking sheet, ensuring they're not overcrowded. Roast for 10 minutes while preparing the fish.

  • 5

    Pat dry 6 oz cod fillet with paper towels and place on a plate.

  • 6

    In a small bowl, combine 1/4 cup panko breadcrumbs, 1 tbsp chopped parsley, 1 tsp fresh thyme, 1 tsp lemon zest, 2 minced garlic cloves, and a pinch of salt and pepper.

  • 7

    In another small bowl, mix 1 tsp dijon mustard with 1 tbsp lemon juice.

  • 8

    Remove the baking sheet from the oven. Push the vegetables to one side and place the cod on the other side.

  • 9

    Brush the cod with the mustard-lemon mixture, then press the herb-breadcrumb mixture firmly onto the top of the fish.

  • 10

    Return the baking sheet to the oven and bake for about 15-20 minutes, until the fish flakes easily with a fork and the vegetables are golden and tender.

  • 11

    Sprinkle 1 tsp chopped fresh dill over the potatoes just before serving.

  • 12

    Serve the cod with the roasted brussels sprouts and potatoes on the side.

Nutrition Information (per serving)
722
Calories
45g
Protein
81g
Carbs
24g
Fat
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