Savory Eastern Cod with Crispy Roasted Vegetables

Eastern Cod with Roasted Vegetables

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Description:

In this delectable recipe, succulent cod fillets rest atop a flavorful bed of roasted vegetables, creating a harmonious blend of textures and tastes. The rich vegetable ragout serves as a deep, savory base, while toasted bread crumbs provide a delightful crunch, enhancing the dish with an extra layer of flavor. Low in fat but bursting with taste, this Eastern Cod with Roasted Vegetables is a perfect one-dish meal that is as nutritious as it is delicious. 🌿🍴

Recipe Category:

One-Dish Meal

Keywords:

Vegetable, < 60 Mins

Ingredients:

• 4 cod fish fillets
• 2 zucchini, sliced
• 5 plum tomatoes, chopped
• 2 red onions, sliced
• 1 yellow bell pepper, diced
• 2 garlic cloves, minced
• 4 fresh thyme sprigs
• 2 tablespoons fresh flat-leaf parsley, chopped
• 1/4 cup hot water
• 1 tablespoon soy sauce
• 1 tablespoon fresh lemon juice
• 1 teaspoon Worcestershire sauce
• 1/2 cup toasted bread crumbs (for garnish)
• 2 tablespoons olive oil
• Salt and pepper, to taste

Instructions:

1. Preheat Oven: Begin by setting your oven to 500°F (260°C), ensuring it’s nice and hot to perfectly roast your vegetables and fish.

2. Season Cod: Lightly season the cod fillets with salt and pepper. This simple step enhances the natural flavor of the fish and prepares it for the final roasting.

3. Prepare Vegetables: In a large, shallow baking pan, toss the sliced zucchini, chopped tomatoes, sliced red onions, diced yellow bell pepper, minced garlic, and fresh thyme sprigs with olive oil. Season generously with salt and pepper. Arrange the vegetable mixture in an even layer within the pan.

4. Roast Vegetables: Place the pan in the middle of the preheated oven and roast the vegetables for about 20 minutes, or until they begin to brown and become tender. This initial roasting allows the flavors to develop and intensify.

5. Add Cod: After 20 minutes, arrange the seasoned cod fillets over the partially roasted vegetables. Return the pan to the oven and continue roasting for an additional 7 minutes, or until the cod is cooked through and flakes easily with a fork.

6. Toast Bread Crumbs: While the vegetables and cod are roasting, heat a small skillet over moderate heat. Add the bread crumbs and chopped parsley, seasoning with a bit of salt and pepper. Stir frequently and toast until the bread crumbs turn golden brown, about 5 minutes. This adds a lovely crunch and flavor to the final dish.

7. Finish the Ragout: Once the cod and vegetables are cooked, carefully transfer the fish fillets to a plate and keep warm, covered. To the baking pan with vegetables, add the hot water, soy sauce, fresh lemon juice, and Worcestershire sauce. Stir to loosen the browned bits from the bottom of the pan and break up any large tomato pieces. This creates a savory sauce that will enhance the dish.

8. Serve: Divide the roasted vegetable ragout among 4 plates. Place a cod fillet on top of each serving and generously sprinkle with the toasted bread crumbs.

Nutritional Information (per serving):

• Calories: 260.5
• Fat: 4.2g
• Saturated Fat: 0.7g
• Cholesterol: 73.7mg
• Sodium: 438.3mg
• Carbohydrates: 21.4g
• Fiber: 3.6g
• Sugar: 7g
• Protein: 34.9g

Servings:

This recipe yields 4 servings, making it an ideal choice for a family dinner or a small gathering. Enjoy this healthy, flavorful meal that combines the best of roasted vegetables and tender cod, garnished with a crispy touch of toasted bread crumbs. 🌟🍽️

This Eastern Cod with Roasted Vegetables is a testament to how simple ingredients can create a meal that’s both satisfying and wholesome. Bon appétit!