Cod with Broccoli and Potatoes

If you are someone that is trying to eat more fish for health, try this tasty cod recipe, which has a mild flavor compared to other types of fish. Cod is a great source of lean protein and pairs well with potatoes and broccoli for a well-balanced meal.

Ingredients:
1 pound baby potatoes, halved
12 ounces precut broccoli florets
4 tablespoons extra-virgin olive oil, divided
½ teaspoon kosher salt, divided
1 pound skin-on black cod
¼ teaspoon ground pepper
2 tablespoons capers, rinsed and patted dry
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 clove garlic, minced
1 tablespoon chopped fresh thyme or 1/4 teaspoon dried
3 tablespoons shredded Parmesan cheese

Preheat oven to 450 degrees F. Coat a rimmed baking sheet with cooking spray.

Toss potatoes and broccoli with 1 tablespoon oil and 1/4 teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.

Meanwhile, pat cod dry and cut into 4 portions. Season with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add capers and cook until golden brown, 1 to 2 minutes. Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more.

Combine the remaining 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl.

Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.

Nutrition Facts

Serving Size: 3 ounces fish & about 1 cup vegetables 

Per Serving: 483 calories; protein 21.2g; carbohydrates 27.1g; dietary fiber 4.8g; sugars 1.2g; fat 32.8g; saturated fat 6.3g; cholesterol 58.3mg; vitamin a iu 2974.4IU; vitamin c 91.5mg; folate 90.1mcg; calcium 142.6mg; iron 2.8mg; magnesium 110.1mg; potassium 1053.8mg; sodium 389mg; thiamin 0.3mg

Printable recipe available at: https://www.eatingwell.com/recipe/255159/lemon-caper-black-cod-with-broccoli-potatoes/

 

 

Twitter
Visit Us
Follow Me
INSTAGRAM

Leave a Reply

Your email address will not be published. Required fields are marked *

CAPTCHA *