Baked Cod with Vegetables Recipe
User Reviews
4.8
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
6 servings
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Calories
223 kcal
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Course
Main Course
Baked Cod with Vegetables Recipe
Description
This recipe begins by dicing carrots, onion, celery, and bell pepper into small pieces, then sautéing them in a skillet with neutral oil, such as avocado or olive oil, until tender. Roasted garlic pasta sauce is stirred into the vegetables to create a savory, garlicky mixture. The cod fillets are placed in a baking dish and seasoned with salt and black pepper before being covered with the vegetable sauce.
The dish is covered with a lid or foil and baked at 350°F for 40 minutes, which allows the cod to cook gently in the vegetable sauce, preserving its flaky texture and mild flavor. It can be served warm or cold, depending on preference. This preparation highlights the balance between flaky fish and soft vegetable medley with a savory, garlicky sauce complement.
Ingredients
- 2 lb cod fillets
- 5 carrot small
- 1 onion large
- 2 cups celery chopped
- 1 bell pepper large
- 16 oz Roasted garlic pasta sauce
- 1 tbsp salt adjust to taste
- 1 tbsp black pepper adjust to taste
- 1/2 tbsp black pepper adjust to taste, ground
- 2 tbsp neutral cooking oil avocado or olive, generic cooking oil
Instructions
- Dice all the veggies into small pieces.
- In a large skillet, sauté the vegetables with a bit of olive oil.
- Add the roasted garlic pasta sauce to the vegetables and stir to combine.
- Place the cod fillets on the bottom of a baking dish. Season the tops with salt and pepper. Pour the veggie sauce on over the top of the fish.
- Cover it with a lid or foil. Bake at 350°F for 40 minutes. Serve warm or cold and enjoy!
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 223 kcal
% Daily Value*
| Calories | 223kcal | 11% |
| Carbohydrates | 13g | 4% |
| Protein | 29g | 58% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 65mg | 22% |
| Sodium | 1666mg | 69% |
| Potassium | 1175mg | 25% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 9655IU | 193% |
| Vitamin C | 38mg | 42% |
| Calcium | 74mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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