Baked Cod Supper Fillet (Print Version)
Flaky cod roasted with peppers, tomatoes, spinach, and aromatic herbs for a wholesome dinner.
# What You Need:
→ Fish
01 - 4 cod fillets (about 5 oz each), skinless and boneless
→ Vegetables
02 - 1 small red onion, thinly sliced
03 - 1 red bell pepper, sliced
04 - 1 yellow bell pepper, sliced
05 - 7 oz cherry tomatoes, halved
06 - 3.5 oz baby spinach
→ Herbs & Aromatics
07 - 2 cloves garlic, minced
08 - Zest and juice of 1 lemon
09 - 2 tbsp fresh parsley, chopped
→ Seasonings
10 - 2 tbsp olive oil
11 - 1/2 tsp sea salt
12 - 1/4 tsp freshly ground black pepper
13 - 1/2 tsp dried oregano
→ Optional
14 - Lemon wedges, for serving
# Directions:
01 - Preheat the oven to 400°F.
02 - Drizzle 1 tablespoon olive oil in a large baking dish.
03 - Arrange red onion, bell peppers, cherry tomatoes, and spinach in the baking dish. Sprinkle half the salt, pepper, and oregano over the vegetables.
04 - Lay cod fillets on top of the vegetables. Drizzle remaining olive oil, lemon juice, and lemon zest over the fish. Season the fillets with garlic, remaining salt, pepper, oregano, and half the parsley.
05 - Cover the dish loosely with foil and bake for 15 minutes.
06 - Remove the foil and bake for an additional 5 minutes, or until the cod flakes easily with a fork and vegetables are tender.
07 - Garnish with the remaining parsley and serve with lemon wedges.
# Expert Tips:
01 -
- The cod stays incredibly moist while baking on a bed of vegetables, essentially creating its own light sauce from the juices and olive oil
- Everything cooks in one dish, making cleanup almost non existent after a long day
- The vegetables become sweet and tender from roasting, turning simple sides into something you will actually want to eat
02 -
- Overcooking cod is the easiest mistake to make, so check for doneness a minute or two early since the fish will continue cooking slightly after leaving the oven
- The vegetables release quite a bit of liquid as they roast, which actually helps steam the fish, so do not be alarmed by the juices in the bottom of the dish
03 -
- Cut all vegetables to roughly the same size so they finish cooking at the same time as the fish
- Pat the cod fillets dry before placing them on the vegetables for better seasoning adhesion