Tired of the same old dinner routine? Craving a healthy, flavorful meal that's also quick and easy to prepare? Then look no further! This recipe for baked cod with roasted Mediterranean vegetables is the perfect solution for busy weeknights. It's packed with fresh flavors, vibrant colors, and is surprisingly simple to make, even for beginner cooks. This recipe is a fantastic example of healthy meals and quick dinner ideas, perfect for anyone looking to improve their homemade cooking skills. Get ready to experience the best recipes for a delightful and nutritious dinner!
Ingredients:
This recipe serves 2. Easily double or triple the ingredients for larger servings.
-
For the Cod:
- 2 (4-6 ounce) cod fillets, skin on or off
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
-
For the Vegetables:
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 cup cherry tomatoes
- 1/2 red onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
Preparing the Vegetables:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the chopped bell peppers, zucchini, cherry tomatoes, red onion, and minced garlic with 2 tablespoons of olive oil, salt, and pepper. Make sure the vegetables are evenly coated.
Baking the Vegetables and Cod:
- Spread the vegetables in a single layer on a baking sheet.
- Place the cod fillets on the same baking sheet, slightly separated from the vegetables.
- Drizzle the cod fillets with 1 tablespoon of olive oil and season with oregano, thyme, salt, and pepper.
- Bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork, and the vegetables are tender and slightly charred. Cooking time may vary depending on the thickness of your cod fillets.
Serving Suggestions:
Serve the baked cod immediately with the roasted Mediterranean vegetables. A squeeze of fresh lemon juice adds a bright, zesty flavor. This dish is also delicious served over quinoa or brown rice for a more complete meal.
Tips and Variations:
- Fish Alternatives: Feel free to substitute other firm white fish like halibut, snapper, or sea bass.
- Vegetable Variations: Get creative with your vegetables! Add asparagus, broccoli, eggplant, or mushrooms for extra flavor and nutrients.
- Spice it Up: Add a pinch of red pepper flakes to the vegetables for a touch of heat.
- Herb Variations: Experiment with different herbs like rosemary, basil, or parsley.
- Lemon Herb Butter: For an extra layer of flavor, melt a tablespoon of butter with some lemon zest and fresh herbs before serving, and drizzle it over the fish and vegetables.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 350-400
- Protein: 30-35 grams
- Fat: 15-20 grams
- Carbohydrates: 15-20 grams
This easy baked cod with roasted Mediterranean vegetables recipe offers a delicious and healthy way to enjoy fish and vegetables. It’s a perfect example of easy recipes and delicious dishes that even busy weeknights can accommodate. Enjoy!