Oven baked cod with vegetables recipe
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- White fish
Delicious cod fillets are lovingly baked to perfection with carrots, onion, mayonnaise and tomatoes.
15 people made this
- 3 tablespoons oil
- 500g skinless boneless cod fillet, cubed
- 500g carrots, chopped
- 300g onions, chopped
- 100g mayonnaise
- 1 large tomato, sliced
MethodPrep:30min ›Cook:30min ›Extra time:10min cooling › Ready in:1hr10min
- Preheat the oven to 180 C / Gas 4.
- Warm half the oil in a frying pan over a medium heat. Add the cod and gently cook on all sides for just a few minutes.
- Warm the remaining oil in a second frying pan over a medium heat then add the carrots and onion and cook and stir until soft, about 4 to 6 minutes.
- Transfer some of the fish into a casserole dish, top with cooked onion and carrots, then another layer of fish, and top with another layer of carrots. Brush each layer with mayonnaise as you go and top with tomatoes.
- Bake in the preheated oven for 30 minutes until golden brown on top. Remove from the oven and serve.
Reviews & ratingsAverage global rating:(6)
Oven Baked Cod Fish with Spring Vegetables
Have you noticed that something has changed in the air? Spring is finally here and with it comes the promise of sunshine and warmer days. I also noticed a change in my appetite and food choices. Hearty winter dishes have been replaced by lighter meals, with lots of green vegetables and fresh herbs.
I am always amazed by the bounty and abundance of vegetables that we can actually eat on the autoimmune protocol. Such a variety ensures that we never get bored! I don’t know that I am eating #morevegetablesthanavegetarian, but I am definitely looking forward to my daily dose of colorful and nutritious fruits and veggies!
I have been trying to incorporate more seafood in our diet because I am always looking for new ways to consume nutrient-dense foods. Our local Costco has a nice selection of wild caught fish if you get there early! I love it because I can stock up on fresh fish, like the cod I used in this recipe. I will make a big batch that will last us for several meals.
Substitutions: If you don’t have cod on hand, you can use any kind of white fish instead, like tilapia or halibut.
Serving suggestion: Don’t overcook your vegetables! I like them better when they still have a little crunch, especially when paired with fish. Plus it looks prettier on your plate!
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Prepare the ingredients: Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Cut the zucchini into 1/2-inch rounds. Cut off and discard the stems of the peppers remove the cores, then quarter lengthwise. Halve the tomatoes. Roughly chop the almonds. Place in a bowl add the parmesan, garlic powder, onion powder, paprika, and parsley. Season with salt (optional) and pepper.
Prepare and bake the fish: Line a sheet pan with foil, then lightly oil the center of the foil. Pat the fish dry with paper towels season with salt (optional) and pepper on both sides. Transfer to the oiled portion of the foil. Evenly spread the fromage blanc onto the fish, then top with the parmesan-almond mixture (pressing gently to adhere). Bake 8 to 10 minutes, or until the topping is browned and the fish is cooked through.* Remove from the oven. *An instant-read thermometer should register 145°F.
Cook the Zucchini: Meanwhile, in a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the zucchini rounds in an even layer season with salt and pepper. Cook 3 to 4 minutes per side, or until browned and softened. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan.
Cook the remaining vegetables and serve your dish: In the same pan, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the sliced peppers season with salt (optional) and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add 1/4 cup of water (carefully, as the liquid may splatter) and season with salt (optional) and pepper. Cook, stirring frequently, 1 to 2 minutes, or until the water has cooked off. Add the halved tomatoes and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt (optional) and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until combined. Turn off the heat. Stir in the worcestershire sauce until combined. Serve the baked fish with the cooked vegetables. Enjoy!
One Pan Baked Cod & Veggie Meal Prep Ingredients
- 4 pieces pre-portioned Atlantic Cod
- 2 cup rainbow tomatoes
- 2 cup baby purple potatoes, quartered
- 3-4 tablespoons oil of choice
- seasoning, as desired
Step 1: Preheat the oven
Preheat the oven to 400°F (205 °C).
Step 2: Cook the cod
When the oven reaches the right temperature, place the baking sheet into the oven on the middle rack.
Bake the cod for 10 minutes. After 10 minutes, remove the baking sheet from the oven and check the fish. Codfish is cooked when the flesh flakes easily into thick, meaty flakes, and the center is no longer opaque. If your fish is not quite there after 10 minutes, bake for another 2-5 minutes, checking frequently to avoid overcooking.
Step 3: Plate the cod
Once the cod is cooked through, remove it from the baking sheet with a thin fish spatula and immediately place it on serving plates. Serve it up hot!
- 1 large russet potato, peeled and very thinly sliced
- 2 cups green bell peppers, cut into 1-inch pieces
- 2 green bell pepper, chopped
- 2 plum tomatoes, thinly sliced
- 1 jalapeño pepper, seeded and sliced into rings (Optional)
- 3 tablespoons extra-virgin olive oil, divided
- 1 teaspoon ras el hanout spice blend
- 2 lemons
- 2 tablespoons finely chopped fresh cilantro
- 2 tablespoons finely chopped fresh Italian parsley
- 3 cloves garlic, minced
- 1 teaspoon paprika
- ½ teaspoon salt
- 1 (1 pound) fillet cod, cut into 4 portions
Preheat oven to 425 degrees F.
Toss potato, cauliflower, bell peppers, tomatoes, jalapeño (if using), 1 Tbsp. oil, and ras el hanout in a large bowl. Transfer to a large rimmed baking sheet. Roast, stirring every 10 minutes, until the vegetables are tender, about 25 minutes.
Meanwhile, zest and juice lemons. Mix the lemon juice, cilantro, parsley, garlic, paprika, and salt in a medium bowl. Stir in the remaining 2 Tbsp. oil.
Cut several slash marks into the top of each piece of fish. Place the fish, skin-side down, on the vegetables. Drizzle with the lemon juice mixture. Roast until the fish is cooked through and flakes easily, 10 to 15 minutes. Sprinkle with lemon zest, if desired, and serve.
Preheat the oven to 200°C/400°F.
Brush oil on both sides on the cod fillets, then season them thoroughly with salt, pepper and herbs. Add them to an oven proof baking dish.
Drizzle the juice from half a lemon over the cod. Slice the other half of the lemon, and add the lemon slices along with cherry tomatoes and olives to the dish.
Bake the cod in the oven until it flakes easily with the touch of a fork, about 10-15 minutes.
This Mayonnaise Baked Cod Recipe Will Make a Fish Lover Out of Anyone by 30Seconds Food
Know someone who frowns any time fish is being served for dinner? The mayonnaise in this easy cod recipe makes the fish super moist. Throw in the cheese, lemon and other seasonings, and we're betting you'll soon have a fish lover on your hands. Don't like cod? Use your favorite fish.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
- 4 cod fillets
- 1/3 cup mayonnaise
- 2 tablespoons butter, melted
- 1/4 cup minced onion
- 1/4 cup freshly grated Parmesan cheese
- 1 tablespoon lemon juice
- 1/2 teaspoon lemon zest
- 1/2 teaspoon Old Bay Seasoning
- 1 tablespoon fresh chopped flat-leaf parsley
- 1/2 cup fresh breadcrumbs
Here’s how to make it:
- Combine the mayonnaise, butter, onion, Parmesan, lemon juice, zest, parsley and Old Bay. Season with salt and black pepper, to taste. Mix well.
- Place the fish in a baking dish that’s been sprayed with nonstick cooking spray. Spread the mayonnaise mixture over the fish fillets. Sprinkle with the breadcrumbs.
- Bake in a preheated 400-degree F oven about 10 minutes. Turn the broiler on and cook until the top is golden brown. Serve.
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This depends on the thickness of the cod fish you're using to make the recipe. In this recipe we have used cod fillets that were not very thick or very thin. If you cook cod fish at 375°F, it would take about 18-20 minutes for the fish to cook completely. You can tell that cod fish is cooked completely if it's bright white and flaky.
It's best to consume baked cod the same day you make it. However if you have leftovers and would like to reheat it, place the cod and veggies in an oven safe dish and heat at 250°F for about 15 minutes until heated through.
You can use campari tomatoes and if that's not available, simply use canned diced tomatoes to make the sauce.