Roasted pacific cod with spring vegetables and mint
Savor the flavors of spring with this delicious recipe for roasted Pacific cod combined with fresh seasonal vegetables and mint. Delight in tender artichokes, peas, zucchini, crisp lettuce, and aromatic spearmint, all perfectly seasoned and roasted to perfection. Ideal for a healthy and flavorful meal that captures the essence of springtime.
- 01 Jun 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 9 Ingredients
Roasted pacific cod with spring vegetables and mint is a delightful and nutritious dish that combines the freshness of spring veggies with the tender flavor of cod. This recipe is perfect for a light, healthy meal that's packed with flavor. The addition of spearmint offers a refreshing twist, making it an ideal dish for springtime dining.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C).
- Rinse and trim the artichokes, removing any tough outer leaves and cutting off the stem.
- Cut the zucchini into thin slices.
- Thinly slice the onion.
- Rinse and dry the lettuce leaves.
In a small pot, bring 1/4 cup of water to a boil. Add the peas and cook for about 3-4 minutes until tender. Drain and set aside.
In a large oven-safe skillet, heat 2 tablespoons of olive oil over medium heat. Add the sliced onion and sauté for 2-3 minutes until fragrant.
- Add the prepared artichokes and zucchini slices, and cook for another 5-7 minutes, stirring occasionally until the vegetables are slightly tender.
- Mix in the cooked peas and season with salt and pepper to taste.
Pat the cod fillet dry with paper towels. Drizzle with 1 tablespoon of olive oil and season with salt and pepper on both sides.
- Make a space in the center of the skillet with the vegetables and place the cod fillet there.
- Drizzle the remaining 1 tablespoon of olive oil over the vegetables and transfer the skillet to the preheated oven.
Roast for about 12-15 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender.
While the fish and vegetables are roasting, roughly chop the lettuce leaves and spearmint leaves.
- Once the cod and vegetables are done, remove the skillet from the oven.
- Add the chopped lettuce and mint to the skillet, gently tossing to combine with the roasted vegetables.
- Serve hot, plating the cod alongside the roasted spring vegetables and garnishing with extra mint if desired.
Tips:
- Use fresh vegetables: For the best flavor and texture, use fresh, high-quality spring vegetables. Frozen or canned veggies can be used in a pinch, but fresh ones will elevate the dish.
- Don't overcook the cod: To ensure the cod remains tender and moist, avoid overcooking it. Keep an eye on it while in the oven and check for doneness by gently pressing down on the fish; it should flake easily.
- Prepare vegetables in advance: Chop and prepare your vegetables ahead of time. This will help streamline the cooking process and ensure everything is ready to go when it's time to cook.
- Season well: Be generous with seasoning the cod and vegetables with salt, pepper, and olive oil. Proper seasoning enhances the flavors and makes the dish more enjoyable.
- Use a hot oven: Roast the vegetables and cod at a high temperature (around 400°F or 200°C) for a nice, crispy texture on the outside while keeping the inside tender.
This roasted pacific cod with spring vegetables and mint is a simple yet flavorful dish that's sure to impress. The combination of tender cod, crispy veggies, and fresh mint creates a harmonious balance of textures and flavors. Enjoy this delightful meal as a light lunch or dinner, and savor the taste of spring in every bite.
| Nutrition Facts | |
|---|---|
| Serving Size | 350 grams |
| Energy | |
| Calories 120kcal | 5% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 7g | 19% |
| Sugar 5g | 5% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.09g | 7% |
| Cholesterol 20mg | - |
| Vitamins | |
| Vitamin A 330ug | 37% |
| Choline 80mg | 14% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 2.41mg | 15% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 130ug | 33% |
| Vitamin B12 0.84ug | 35% |
| Vitamin C 33mg | 37% |
| Vitamin E 0.65mg | 4% |
| Vitamin K 120ug | 99% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.20mg | 0% |
| Iron, Fe 2.00mg | 18% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 740mg | 22% |
| Selenium, Se 11ug | 20% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 1.07mg | 10% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Beans with lemon and fresh herbs
Ready in minutes, this flavorful combination will delight your taste buds and nourish your body.
09 May 2024Skillet potatoes with olives and lemon
Perfect as a side dish or a main course, this dish blends vibrant Mediterranean flavors in a single skillet for a quick and delicious meal.
29 Apr 2024Roasted red peppers and cauliflower with tangy caper vinaigrette
Perfect for a healthy and delicious side dish or a light main course.
06 Apr 2024Potato and cauliflower curry
A flavorful vegetarian delight that's easy to prepare and sure to satisfy your taste buds.
10 Apr 2024Asparagus with dill yoghurt dressing and egg
Easy to prepare and packed with flavor, it's a delicious way to savor fresh ingredients.
11 May 2024Red-pepper and eggplant confit with roasted tomatoes and garlic
Perfect as a spread, side, or main course.
30 Apr 2024Roasted cod with garlic croutons and tomato basil sauce
Perfect for a healthy and satisfying dinner.
20 Apr 2024Balsamic chicken kebabs
Paired perfectly with creamy hummus, fresh tomato slices, and peppery arugula inside warm pita bread, this delicious and easy-to-make dish is great for any meal.
10 Apr 2024Shrimp, pea and barley risotto with lemon minted fetta
This savory dish is finished with feta and parmesan for the ultimate comforting meal.
12 Jun 2024Couscous bake
Ideal for a comforting weeknight dinner, this bake is a delightful way to enjoy wholesome ingredients.
14 May 2024