Baked Cod with Spring Vegetables

Short Description

Baked Cod with Spring Vegetables is a light, fresh, and nourishing meal that highlights the best of seasonal produce. Featuring tender cod fillets baked alongside a colorful medley of spring vegetables, this dish is a perfect option for a wholesome weeknight dinner or a healthy weekend lunch.

Why You’ll Love This Recipe

• Quick and easy to prepare
• Packed with nutrients and lean protein
• Uses fresh, seasonal ingredients
• Minimal cleanup with one-pan baking
• Versatile and easily adaptable to taste or available produce

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Cod fillets (4–6 oz. each)
• Asparagus, trimmed and cut into 1-inch pieces
• Cherry tomatoes
• Yellow or orange bell pepper, thinly sliced
• Red onion, halved and thinly sliced
• Kalamata olives
• Garlic, minced
• Lemon zest and lemon slices
• Fresh parsley, chopped
• Olive oil
• Sea salt
• Black pepper

Directions

1. Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper or foil.
2. In a large mixing bowl, toss the asparagus, cherry tomatoes, bell pepper, red onion, and olives with olive oil, salt, pepper, lemon zest, lemon slices, garlic, and parsley until well coated.
3. Spread the vegetables evenly on the prepared baking sheet, leaving room for the cod fillets.
4. Pat the cod fillets dry and place them among the vegetables. Season the fillets with salt and pepper, and spoon some of the seasoned vegetables over the top.
5. Bake in the preheated oven for 15 to 18 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
6. Remove from the oven and garnish with additional parsley if desired. Serve warm with the roasted vegetables.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 15–18 minutes
• Total Time: 25–28 minutes

Variations

• Swap the cod with another white fish such as haddock, halibut, or tilapia.
• Use seasonal vegetables like zucchini, green beans, or snap peas in place of or alongside the suggested mix.
• Add fresh herbs like dill or basil for a different flavor profile.
• Include a sprinkle of feta cheese or capers for a briny, tangy twist.

Storage/Reheating

• Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheat in a 300°F (150°C) oven for about 10 minutes or until warmed through, or microwave gently in short intervals to avoid overcooking.
• Freezing is not recommended, as it may affect the texture of both the cod and vegetables.

FAQs

How can I tell when the cod is fully cooked?

Cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Can I use frozen cod?

Yes, but make sure to thaw it completely and pat it dry before baking to avoid excess moisture.

Can I prepare this dish ahead of time?

You can chop and season the vegetables in advance, but for best results, bake the dish fresh.

What vegetables work best for this recipe?

Spring vegetables like asparagus, cherry tomatoes, and bell peppers are ideal, but you can use any tender-crisp veggies.

Can I use dried herbs instead of fresh?

Yes, but use about one-third the amount of dried herbs as you would fresh.

What should I serve with this dish?

It pairs well with rice, couscous, quinoa, or crusty bread for a complete meal.

Is this dish low in calories?

Yes, this is a lean and healthy meal, especially if baked with minimal oil.

Can I omit the olives?

Absolutely. The olives add a briny depth but can be left out or replaced with capers.

How do I keep the vegetables from overcooking?

Cut vegetables evenly and don’t overcrowd the pan to ensure even roasting.

Is this recipe gluten-free?

Yes, all the ingredients in this dish are naturally gluten-free.

Conclusion

Baked Cod with Spring Vegetables is an easy, healthy, and delicious meal that showcases the fresh flavors of the season. With minimal preparation and cleanup, this recipe is perfect for a balanced, satisfying dinner that doesn’t sacrifice taste or nutrition. Whether you’re entertaining guests or enjoying a simple weeknight meal, this dish delivers every time.

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