Herb-Crusted Cod with Roasted Vegetables
A light and flavorful herb-crusted cod fillet served over colorful roasted vegetables — one of the best low sodium foods for a heart-healthy main course at just 280 calories and 34g protein per serving.
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15m
4
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Ingredients
- 4 cod fillets (about 6 oz each), fresh or thawed
- 2 tablespoons olive oil, divided
- 1/4 cup fresh flat-leaf parsley, finely chopped
- 2 tablespoons fresh dill, finely chopped
- 1 tablespoon fresh thyme leaves
- 3 cloves garlic, minced
- 1 lemon, zested and sliced into rounds
- 1/4 teaspoon black pepper
- 1/4 teaspoon smoked paprika
- 1 medium zucchini, cut into 1/2-inch half-moons
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 cup cherry tomatoes, halved
- 1 small red onion, cut into wedges
- 2 tablespoons fresh lemon juice
Instructions
- 1
Preheat and Prep
Preheat your oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper. Pat the cod fillets thoroughly dry with paper towels on both sides — this is essential for achieving a proper herb crust that adheres to the fish.
- 2
Season the Vegetables
In a large bowl, toss the zucchini, red bell pepper, yellow bell pepper, cherry tomatoes, and red onion with 1 tablespoon of olive oil, the smoked paprika, and black pepper. Spread the vegetables in a single layer on the prepared baking sheet, leaving space in the center for the fish. Roast in the preheated oven for 10 minutes.
- 3
Make the Herb Crust
While the vegetables roast, combine the chopped parsley, dill, thyme, minced garlic, and lemon zest in a small bowl. Drizzle in the remaining 1 tablespoon of olive oil and mix until the herbs are evenly coated and the mixture resembles a coarse paste.
- 4
Apply the Crust to the Cod
Remove the baking sheet from the oven and push the vegetables to the sides to create space for the cod fillets. Place the cod fillets in the center of the pan. Drizzle lemon juice evenly over the fillets, then press an even layer of the herb mixture firmly onto the top of each fillet, covering the surface completely.
- 5
Add Lemon Rounds
Tuck the lemon rounds between and around the cod fillets and vegetables on the baking sheet. These will gently perfume the fish and vegetables as they roast, adding bright citrus flavor without any added sodium.
- 6
Roast Until Cooked Through
Return the baking sheet to the oven and roast for 12 to 15 minutes, or until the cod is opaque throughout and flakes easily when pressed gently with a fork. The herb crust should be fragrant and lightly golden. Avoid overcooking — cod is done when the internal temperature reaches 145°F (63°C).
- 7
Rest and Serve
Allow the cod to rest on the baking sheet for 2 minutes before serving. Divide the roasted vegetables evenly among four plates and top each portion with one herb-crusted cod fillet. Garnish with any extra fresh herbs and a squeeze of fresh lemon if desired. Serve immediately for best texture.
Chef's Tips
To keep sodium as low as possible, use fresh herbs rather than dried (which can contain added salt in blends), and always buy plain fresh or plain frozen cod — not pre-marinated or seasoned fillets. A quick check: if your fish smells very briny straight from the package, it may have been treated with a sodium solution. Look for 'no added salt' or 'no solution added' on the label. You can swap cod for haddock, tilapia, or halibut with similar results. The vegetables can be prepped up to a day in advance and stored in the refrigerator.
Nutrition Facts
Frequently Asked Questions
Everything you need to know about making this herb-crusted cod with roasted vegetables
How long does it take to make Herb-Crusted Cod with Roasted Vegetables?
The listed total time is 40 minutes. Prep time is 15 minutes and cooking time is 25 minutes. Follow the instructions for any resting or chilling steps.
How many servings does this Herb-Crusted Cod with Roasted Vegetables recipe make?
This recipe yields 4 servings.
What is the difficulty level of this Herb-Crusted Cod with Roasted Vegetables recipe?
The listed difficulty level is easy.