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Herb-Crusted Baked Cod with Roasted Root Vegetables and Lemon-Caper Sauce

Herb-Crusted Baked Cod with Roasted Root Vegetables and Lemon-Caper Sauce

Dinner
Prep Time
20min
Cook Time
35min
Servings
4
Calories
420
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Chef's Note

For the best herb crust, make sure your cod fillets are completely dry before adding the mustard and breadcrumb mixture. This ensures a crispy rather than soggy topping. If you prefer a stronger herb flavor, you can add the herbs to the breadcrumbs just before topping the fish.

Tags
fish
cod
high protein
seafood
root vegetables
herb-crusted
baked
healthy
dinner
Ingredients
  • 1.5 pounds cod fillets

  • 3 medium carrots

  • 2 medium parsnips

  • 4 medium red potatoes

  • 2 tablespoons fresh thyme

  • 3 tablespoons fresh parsley

  • 2 tablespoons fresh dill

  • 1/2 cup panko breadcrumbs

  • 2 whole lemon

  • 2 tablespoons capers

  • 1 tablespoon Dijon mustard

  • 3 cloves garlic

  • 1/4 cup white wine

  • 3 tablespoons butter

  • 3 tablespoons olive oil

  • to taste salt

  • to taste black pepper

Instructions
  • 1

    Preheat the oven to 425°F (220°C).

  • 2

    Peel and cut 3 medium carrots and 2 medium parsnips into 1-inch pieces. Quarter 4 medium red potatoes.

  • 3

    Place the vegetables on a large baking sheet. Drizzle with 2 tablespoons olive oil, season with salt and pepper, and toss to coat. Spread in a single layer.

  • 4

    Roast the vegetables in the preheated oven for 15 minutes.

  • 5

    While the vegetables roast, prepare the herb crust. Finely chop 2 tablespoons fresh thyme, 2 tablespoons fresh parsley, and 1 tablespoon fresh dill.

  • 6

    Mince 2 cloves of garlic. In a bowl, combine the minced herbs, garlic, 1/2 cup panko breadcrumbs, zest of 1 lemon, 1 tablespoon olive oil, and season with salt and pepper.

  • 7

    Pat 1.5 pounds of cod fillets dry with paper towels. Season with salt and pepper.

  • 8

    After the vegetables have roasted for 15 minutes, remove the baking sheet from the oven. Push the vegetables to one side of the pan.

  • 9

    Place the cod fillets on the empty side of the baking sheet. Spread 1 tablespoon Dijon mustard evenly over the tops of the fillets.

  • 10

    Press the herb-breadcrumb mixture onto the mustard-coated tops of the fish.

  • 11

    Return the baking sheet to the oven and bake for 12-15 minutes until the fish is opaque and flakes easily with a fork, and the vegetables are tender and golden.

  • 12

    While the fish and vegetables are finishing in the oven, prepare the lemon-caper sauce. Mince 1 clove of garlic.

  • 13

    In a small saucepan over medium heat, melt 3 tablespoons butter. Add the minced garlic and cook for 30 seconds until fragrant.

  • 14

    Add 1/4 cup white wine to the pan and simmer for 2 minutes to reduce slightly.

  • 15

    Add 2 tablespoons capers, juice from 1 lemon, and 1 tablespoon fresh dill. Stir and simmer for another 1-2 minutes.

  • 16

    Remove the sauce from heat and stir in 1 tablespoon fresh parsley.

  • 17

    Serve the herb-crusted cod with roasted vegetables on the side. Drizzle the lemon-caper sauce over the fish and garnish with lemon wedges from the remaining lemon.

Nutrition Information (per serving)
420
Calories
35g
Protein
32g
Carbs
15g
Fat

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