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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (680g) Recipe makes 2 servings |
||
| Calories 565 | ||
| Calories from Fat 265 | (46%) | |
| Amount Per Serving | %DV | |
| Total Fat 29.5g | 45% | |
| Saturated Fat 4.2g | 21% | |
| Monounsaturated Fat 20.0g | ||
| Polyunsaturated Fat 3.8g | ||
| Trans Fat 0.0g | ||
| Cholesterol 99mg | 33% | |
| Sodium 229mg | 9% | |
| Potassium 2001mg | 57% | |
| Total Carbohydrate 31.9g | 10% | |
| Dietary Fiber 8.2g | 32% | |
| Sugars 15.6g | ||
| Protein 45.8g | 91% | |
Oven Baked Cod with Roasted Vegetables
SERVES 2
Ingredients
- 4 cloves garlic, left whole with skin on
- 200 g carrots, peeled and cut into rounds
- 200 g courgettes, sliced
- 2 sweet red peppers, sliced into strips
- 2 small red onions, peeled and cut into quarters
- 4 tablespoons olive oil
- 2 cod fish fillets
- salt & freshly ground black pepper
- parsley (to garnish)
Directions
1
Preheat the oven to 200 C.2
Place the garlic and vegetables in a large shallow roasting pan, drizzle with the olive oil and season with salt and pepper.3
Place the cod fillet on top of the vegetables and bake for 20-25 minutes, or until the cod is golden and the vegetables are crisp.4
Serve the cod with the roasted vegetables, sprinkled with torn parsley.5
You may also enjoy a bit of mayonnaise on the side.
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Browse similar recipes by category
- Course > Main Dish
- Main Ingredient > Seafood > Fish > Saltwater > Cod
- Main Ingredient > Vegetables > Carrots
- Main Ingredient > Vegetables > Onions
- Main Ingredient > Vegetables > Peppers
- Preparation > Time to Make > < 60 mins
- Preparation > Simple > Beginner Cook
- Preparation > Equipment > Oven > Roast
- Preparation > Number of Servings > For 1 or 2
- Occasion > Taste/Mood > Savory
- Dietary > Lighter Fare > Healthy
- Dietary > Low in... > Low Sodium
- Dietary > Low in... > Low Cholesterol
- Dietary > Low in... > Low Sat. Fat
- Dietary > Low in... > Low Calorie
- Dietary > Low in... > Reduced Carbs
Featured Reviews for This Recipe
From: Chippie
On Mar 5, 2005
Sackville Girl, yummy fish dish! Used Tilapia instead of Cod as it was on sale here this week. Followed your recipe to a "T" with a couple of preference additions. We love yellow summer squash, so added one chopped up and increased garlic to 6 cloves. Again, these two additions were because of our personal preferences and the recipe didn't need them. DH is addicted to roasted garlic, so that's why we added more. Only thing I can think of adding would be a healthy sprinkle of garlic powder over the fish before baking. Other than that, this was so healthy, easy, and tasty. Thanks Sackville Girl for a new staple for us!
From: ljcblue
On Mar 31, 2003
FYI: for those of us on the other side of the atlantic, 200 degrees c is 390 degrees farenheit!
From: sugarpea
On Mar 5, 2006
While I wasn't all that fond of the cod (I never am), Dh was and we both agreed the roasted vegetables were outstanding. I added some mixed Italian seasonings to the vegetables and lemon pepper to the fish and to my surprise, it did finish in twenty-five minutes.
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