This sheet pan cod with roasted vegetables is a perfect healthy clean eating recipe for a busy weeknight. You’ll love how simple it is to prepare, offering a delicious and nutritious meal with minimal cleanup. This dish makes clean eating both easy and incredibly tasty.
Key Ingredients & Substitutions:
- Cod Fillets: You can use other firm white fish like halibut or tilapia.
- Broccoli Florets: Green beans, asparagus, or bell peppers also work well.
- Baby Carrots: Sweet potatoes (diced) or parsnips are great alternatives.
- Lemon: Essential for brightness; lime can be used in a pinch.
- Olive Oil: Avocado oil is a suitable substitute.
Ingredients:
- Main:
- 1.5 lbs cod fillets, 1-inch thick
- 2 cups broccoli florets
- 1 cup baby carrots
- 1 red onion, cut into wedges
- 1 lemon, thinly sliced
- 2 tablespoons olive oil
- Spices:
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
- Optional:
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 350
- Tools Needed: Large baking sheet, parchment paper
Step-by-Step Instructions:
1. Preheat and Prepare Your Pan
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup, which is key for a healthy clean eating routine. This prevents sticking and makes washing up a breeze.
2. Toss the Vegetables
In a large bowl, combine the broccoli, baby carrots, and red onion. Drizzle with 1 tablespoon of olive oil, oregano, garlic powder, salt, and pepper. Toss until the vegetables are evenly coated.
3. Roast the Vegetables
Spread the seasoned vegetables in a single layer on one half of the prepared baking sheet. Roast for 10 minutes to give them a head start. This ensures all components cook perfectly together.
4. Prepare the Cod
While the vegetables are roasting, pat the cod fillets dry with paper towels. Drizzle the remaining 1 tablespoon of olive oil over the fish and season with salt and pepper. This helps the fish cook beautifully and absorb flavor.
5. Add Cod and Finish Roasting
After 10 minutes, remove the baking sheet from the oven. Gently push the vegetables to one side and place the cod fillets on the other half of the sheet. Top each cod fillet with a lemon slice. Return to the oven and roast for another 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
6. Serve and Enjoy
Carefully remove the baking sheet from the oven. Garnish with fresh parsley if you like. Serve your delicious and healthy clean eating meal immediately.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes to the vegetables before roasting.
- Herbaceous Flavor: Use fresh rosemary or thyme instead of dried oregano.
- Different Veggies: Experiment with zucchini, bell peppers, or asparagus.
- Citrus Boost: Squeeze extra fresh lemon juice over the fish and vegetables before serving.
Storage Instructions:
Store any leftover sheet pan cod and vegetables in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in the microwave or in an oven at 300°F (150°C) until heated through, being careful not to overcook the fish.
Frequently Asked Questions (FAQ):
Q: Can you use frozen cod fillets?
A: Yes, just make sure to thaw them completely and pat them very dry before seasoning.
Q: What other seasonings work well with this recipe?
A: Paprika, dill, or a simple all-purpose seasoning blend are great choices.
Q: How do you know when the cod is cooked through?
A: The cod will be opaque throughout and will flake easily when poked with a fork.
Q: Can you prepare this ahead of time?
A: You can chop the vegetables ahead of time and store them in the refrigerator. Assemble and cook just before serving for the best results.
Q: Is this recipe good for meal prep?
A: Absolutely! This is an excellent healthy clean eating recipe for meal prep as individual portions store and reheat well.
Q: What side dishes pair well with this?
A: A simple side of quinoa, brown rice, or a light green salad would be perfect.