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These baked cod fillets with Brussels sprouts and cherry tomatoes are tremendous fast and simple to make. The cod is topped with a scrumptious, spiced paste that turns right into a crispy, caramelised crust. Making the fish and greens in a single pan turns this right into a fuss-free, sheet-pan dinner you can make even on the busiest of days.
Soar to: ℹ️ Overview | 🛒 Substances | 📷 How To Make | 🥗Serving Options | 📝 Go To Full Recipe |🐟 Extra Wholesome Fish Recipes
In terms of wholesome consuming, you may’t go previous an excellent fish recipe. I’ve quite a lot of salmon recipes on the weblog however I additionally get pleasure from cooking with white fish and particularly with cod. It’s reasonably priced, nutritious and neutral-tasting so it may be used with a wide range of seasonings and sauces.
On this recipe, I needed to make baked cod fillets topped with a tasty spice rub. This rub turns into essentially the most scrumptious crust when cooked, giving the fish quite a lot of taste. It’s slightly spicy however you may tailor the warmth to your style.
Cooking greens alongside the fish in the identical tray is a complete time-saver and means much less washing up. I like making this dish (or a variation of it) on weeknights when I’m busy and have little vitality for advanced dinners.
Diet Notes For Baked Cod & Brussels Sprouts
Cod is a implausible fish to make use of in wholesome cooking. It’s excessive in protein, low in energy and stuffed with wholesome fat. It’s additionally an awesome supply of minerals and nutritional vitamins. Along with antioxidants-rich Brussels sprouts and tomatoes, this one-pan dinner is tremendous vitamins and well-balanced. Cod can be decrease in mercury than different longer-living, bigger fish.
It is a excellent meal for anybody following a Paleo, low-carb or Whole30 weight loss plan, or some other wholesome consuming plan.
Observe: Not all cod is sustainable, so examine for labels.
Can I Use Completely different Fish In This Recipe?
Completely! When you can’t discover cod or choose to eat one other sort of fish, it’s completely high quality. You should use any white fish fillets, salmon or trout in the identical method right here. The spice rub works effectively with all of them.
The identical goes for greens. Be happy to swap Brussels sprouts with broccoli or cauliflower; tomatoes might be swapped for carrots or peppers.
How To Make Baked Cod Fillets
You can find the total recipe substances, directions and dietary breakdown beneath. Here’s a useful video on learn how to make baked oven fillets with any veggies you want.
Serving Options
That is fairly a lightweight dish, so you may serve it with one other facet dish for further energy. I like to recommend some cooked candy potato mash or roasted candy potato, rice or quinoa if you wish to add extra carbohydrates. Alternatively, you would a tray with roasted carrots or squash on the similar time.
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Wholesome and scrumptious cod fillets baked within the oven along with Brussels spruts and cherry tomatoes. The cod is smothered in scrumptious, spiced paste to cook dinner right into a crispy, caramelised crust. This dish is gluten-free, Whole30, paleo and low-carb pleasant. Function is or with one other facet dish.
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Preheat the oven to 200 C / 400 F.
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In a small bowl, combine collectively the garlic, chilli, spices, sea salt, olive oil and lemon juice.
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Place a bit of parchment/baking paper over a flat oven sheet pan and grease with slightly olive oil. Place the cod fillets within the center and prime every fillet with equal quantities of the spice combine.
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Reduce the bigger Brussels sprouts in half and go away the small ones entire.
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Scatter the Brussels sprouts across the cod and place a couple of tomatoes on prime. Sprinkle with some sea salt and lemon zest, and drizzle with further olive oil.
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Place the tray within the scorching oven, center shelf, for 20 minutes. As soon as prepared, serve whereas scorching with a facet salad. Retailer leftover fish and veggies within the fridge for 2-3 days in an hermetic container.
Cod might be swapped with different white fish fillets or salmon fillets. Brussels sprouts and tomatoes might be changed with different greens of alternative.
Energy: 348kcal | Carbohydrates: 11g | Protein: 34g | Fats: 19g | Saturated Fats: 3g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 13g | Ldl cholesterol: 73mg | Sodium: 702mg | Potassium: 1185mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1242IU | Vitamin C: 94mg | Calcium: 81mg | Iron: 3mg