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Herb-Crusted Cod with Garlic Butter Mashed Potatoes and Roasted Broccoli

Herb-Crusted Cod with Garlic Butter Mashed Potatoes and Roasted Broccoli

Dinner
Prep Time
15min
Cook Time
30min
Servings
4
Calories
430
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Chef's Note

If cod isn't available, you can substitute with any mild white fish like haddock or pollock. The herb crust makes this fish dish appealing to kids who might normally be hesitant about seafood. For extra flavor, add a tablespoon of Dijon mustard to the herb mixture.

Tags
fish
cod
kid-friendly
seafood
potatoes
broccoli
weeknight dinner
baked
healthy
Ingredients
  • 4 6-oz fillets cod fillets

  • 1/4 cup grated Parmesan cheese

  • 1/3 cup panko breadcrumbs

  • 2 tablespoons fresh parsley

  • 1 whole lemon

  • 1 teaspoon dried thyme

  • 3 tablespoons olive oil

  • 2 pounds russet potatoes

  • 4 cloves garlic

  • 4 tablespoons butter

  • 1/3 cup milk

  • 1 large head broccoli

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

Instructions
  • 1

    Preheat oven to 425°F (220°C).

  • 2

    Wash and peel 2 pounds of russet potatoes, then cut into 1-inch cubes. Place in a large pot and cover with cold water. Add 1/2 teaspoon salt and bring to a boil. Reduce heat and simmer until potatoes are fork-tender, about 15 minutes.

  • 3

    Meanwhile, mince 4 garlic cloves. In a small skillet, melt 1 tablespoon butter over medium-low heat. Add minced garlic and cook for 2-3 minutes until fragrant but not browned. Remove from heat and set aside.

  • 4

    Wash the broccoli head and cut into florets. Place on a baking sheet, drizzle with 1 tablespoon olive oil, and season with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Toss to coat.

  • 5

    Pat the cod fillets dry with paper towels and place on a separate baking sheet lined with parchment paper.

  • 6

    Finely chop 2 tablespoons fresh parsley. In a small bowl, combine 1/4 cup grated Parmesan cheese, 1/3 cup panko breadcrumbs, chopped parsley, 1 teaspoon dried thyme, and 1/4 teaspoon black pepper.

  • 7

    Brush each cod fillet with 1 tablespoon olive oil, then sprinkle the herb-crumb mixture evenly over the top of each fillet, pressing gently to adhere.

  • 8

    Zest half the lemon over the fish. Cut the lemon in half, squeeze juice from half over the fillets, then cut the remaining half into 4 wedges for serving.

  • 9

    Place the fish and broccoli in the oven. Bake the fish for 12-15 minutes until it flakes easily and the topping is golden. The broccoli will take about 15-18 minutes until the edges are slightly crispy.

  • 10

    While the fish is baking, drain the cooked potatoes and return them to the pot. Add the sautéed garlic with its butter, remaining 3 tablespoons butter, 1/3 cup milk, and 1/4 teaspoon salt.

  • 11

    Mash the potatoes until smooth and creamy. Cover to keep warm.

  • 12

    Serve each cod fillet with a portion of garlic mashed potatoes and roasted broccoli. Garnish with a lemon wedge.

Nutrition Information (per serving)
430
Calories
30g
Protein
36g
Carbs
18g
Fat

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