Baked Cod with Vegetables
496
Calories
44g
Protein
49g
Carbs
14g
Fat
Flaky baked cod with roasted potato and green beans in olive oil and lemon. Clean and light.
Protein 44g · Carbs 49g · Fat 14g
10 min
Prep
25 min
Cook
$4
Per Plate
496
Calories
What You Need
- 6 oz cod
- 1 potato, diced
- 1.5 cups cooked green beans (from about 2.25 cups raw, trimmed)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 12 oz cod
- 2 potato, diced
- 3 cups cooked green beans (from about 2.25 cups raw, trimmed)
- 2 cup cooked spinach (from 10 oz raw, one bag)
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 18 oz cod
- 3 potato, diced
- 4 1/2 cups cooked green beans (from about 2.25 cups raw, trimmed)
- 3 cup cooked spinach (from 10 oz raw, one bag)
- 3 tbsp olive oil
- 3 tbsp lemon juice
- 24 oz cod
- 4 potato, diced
- 6 cups cooked green beans (from about 2.25 cups raw, trimmed)
- 4 cup cooked spinach (from 10 oz raw, one bag)
- 4 tbsp olive oil
- 4 tbsp lemon juice
Before You Start
Heat the oven to 400°F, cut the potato small so it cooks through, trim the green beans, rinse the spinach, and pat the cod dry.
How To Make It
- Set the oven to 400°F and line a tray with parchment.
- Spread the potato and green beans on the tray, toss with the olive oil, and roast on their own 10 minutes, until the potato edges begin to soften.
- Lay the cod alongside, season with the lemon juice and salt, and roast 12 to 15 minutes, until the cod flakes easily and reaches 145°F in the thickest part.
- While the fish roasts, wilt the spinach in a dry pan over medium heat, 2 to 3 minutes, until just tender.
- Plate the cod with the roasted vegetables and spinach and serve hot.
Fix It: If the potato is still firm when the cod is done, lift the fish off and give the vegetables five more minutes on their own.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 25 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories496
- Protein44g
- Carbs49g
- Fat14g
- Fiber11g
- Sodium136mg
Bonus Benefits
- Eating Well
- Joint Comfort
- Inflammation
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cod: lean protein, reported to keep you full without heavy fat.
Potato: potassium and slow carbs, reported to give steady energy.
Cod: lean protein, reported to keep you full without heavy fat.
Potato: potassium and slow carbs, reported to give steady energy.
Tools For This Recipe
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