Healthy Baked Cod with Veggie Medley Recipe
created by
Theresa R. 09/20/2024
"Cod baked fish potatoes cabbage blend"
"Your lunch choice of cod baked fish potatoes and cabbage blend is a fantastic combination of lean protein and fiber-rich foods. Its clear that youre putting thought into your meals and its paying off. Keep finding joy in these nutritious meals and remember how good they make you feel. Great work!"
See commentsIngredients
- 4 cod fillets (about 4-6 oz each)
- 2 cups baby potatoes, halved
- 2 cups cabbage, chopped
- 1 cup carrots, diced
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 2 cups fresh spinach
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the halved baby potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 15 minutes.
- While the potatoes are roasting, prepare the cod. Place the cod fillets on a separate baking sheet. Drizzle with 1 tablespoon of olive oil and season with garlic powder, paprika, salt, and pepper.
- After the potatoes have roasted for 15 minutes, add the cod to the oven and roast both for an additional 15 minutes.
- In a large skillet, sauté the cabbage, carrots, broccoli, and cauliflower over medium heat for about 5-7 minutes until tender. Add the spinach and cook until wilted.
- Serve the baked cod alongside the roasted potatoes and sautéed vegetables.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 10g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This dish is rich in lean protein from the cod, which helps keep you full and supports muscle maintenance. The variety of vegetables provides essential vitamins, minerals, and fiber, promoting digestive health and satiety. This recipe fits well into Mediterranean and balanced diets, making it a great choice for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed in lemon vinaigrette for added freshness.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with fresh herbs like parsley or dill for extra flavor.
Recipe Variations and Adjustments
healthy cod recipe
Keep the same ingredients but try grilling the cod for a smoky flavor.
FAQs About This Recipe
Can I use frozen cod for this recipe?
Yes, just ensure it is fully thawed before cooking.
What can I substitute for the potatoes?
You can use sweet potatoes or skip them entirely for a lower-carb option.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the seasoning.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
Can I add more vegetables?
Yes, feel free to include any seasonal vegetables you enjoy!
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Baked Cod with Veggie Medley recipe for its perfect balance of lean protein and fiber-rich vegetables. It's not only easy to prepare, making it ideal for busy days, but it also delivers a burst of flavor that feels indulgent without the guilt. This dish is a fantastic option for anyone looking to stay on track with their weight loss goals while enjoying a satisfying meal. Plus, it's versatile enough to be enjoyed at home or on the go, making it a great travel-friendly choice. Embrace the joy of nutritious eating with this delightful recipe!
Recipe created by Fitmate Coach; inspired by Theresa R.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Cod baked fish potatoes cabbage blend"
"Your lunch choice of cod baked fish potatoes and cabbage blend is a fantastic combination of lean protein and fiber-rich foods. Its clear that youre putting thought into your meals and its paying off. Keep finding joy in these nutritious meals and remember how good they make you feel. Great work!"