You want an easy and tasty meal right? Look no further! Cod fillets in a pan with some delicious colorful and healthy vegetables, the perfect wholesome lunch or dinner. This dish is both flavorsome (thanks to the aromatic spices) and nutritious (with fresh cod and tender veggies)! This is great for those who want to refuel with lean protein, as well as other essential vitamins and minerals. This is one of the best things about this salad; the garlic, lemon and paprika provide such a nice punch that I could eat it everyday. A super easy recipe for everyone, whether you are a pro-cook or newbie in kitchen.
Preparation Time: 45 minutes
Servings: 4
Ingredients – Vegetables
Freshly chosen vegetables blend to a colorful sauce prepare with tomato puree that surrounds the cod fillet -the main secret of this dish. Here’s what you’ll need:
500g Potatoes (Buy the type that is firm and not floury when cooked; it holds itself well)
1 Red bell pepper: The red pepper adds a hint of sweetness and beautiful color to the dish.
Sivri peppers: This mild-type long green pepper gives a nice flavor and carry along with the dish.
2 large ripe tomatoes It gives some nice texture to them and adds a touch of natural sugar.
1 Yellow onion – The yellow onion will add a touch of sweetness and flavor to the Sautéed Vegetables.
1 tsp Olive oil- for marinating the vegetables and giving them a rich roasted flavoristributions
Juice of 1/2 a lemon: The acidity in the lemon balances / brightens all the rich veggies and fish.
2 Tbsp Crushed garlic cloves (Piece of Cooking): Garlic is just one of the smelliest and also most tasty things ever, so don’t skimp on this.
Spices — 1 tsp of each: salt, pepper, paprika powder, Vegeta (a vegetable seasoning). These will help to magnify the actual tastes of whatever other ingredients you add.
Grated vegetable stock cube: To give the sauce some depth and umami.
Ingredients – Fish
The main event is the cod fillet. Halibut is a great, very mild white fish with tender flaky texture that takes on flavor well, so it works REALLY well as the base of this dish.
500g Fresh or Frozen Cod: Use fresh cod in this recipe. Just be sure those fillets are identically sized, so they can cook evenly.
3 tbsp cilantroExtra oil for drizzlings; enough to coat lightly.
Spices: 0.8 tsp salt, pepper and a pinch of paprika powder for the add-on flavor for the fillets
Instructions
Here is how to make this yummy & healthy meal!
1. The first step is to preheat your oven to 200°C (390°F). This provides a even roasting of the vegetables with them getting slightly brown and crispy.
2. Prep the Vegetables: Begin by washing your vegetables and cutting. To ensure they cook through in the oven, the potatoes should be sliced thin rounds of about 0.5 cm. Slice the red pointed pepper, Sivri peppers and tomatoes also to long way slices or rounds. Slice the onion thinly.
3. Do Some Precooking of Veggies: Place all sliced veggies into a large oven dish. Pour the olive oil over them and squeeze half a lemon. Crush two of garlic and add it to the dish. Add in the spices – Salt, Pepper, Paprika powder,Vegeta and grated Vegetable bouillon cube. Mix everything well so that all the veggies are well-oiled and covered with lemon juice and the spices. This marinade is full bodied, with a wonderful savory-ness that only comes from soy sauce, vinegar and the salty lemon.
4. Bake The Vegetables: Bake the vegetables in a preheated oven for 50mins. Roast for roughly about 25 to 30 mins, or till they are nearly finished. Step 5 – The vegetables should have softened at this stage, but not fully cooked as they will continue to cook with the fish.
5. Marinating the Fish: While the veggies are roasting, we will prepare the cod fillets. In a small mixing bowl combine olive oil with salt, black pepper and smoked paprika. Cover the cod fillets with this mixture, making sure to evenly distribute. Paprika gives the fish its delicious little bit of smoke and olive oil is there to keep it from drying out in the oven.
6. Add The Fish And Vegetables: After 25-30 Minutes!(, remove the roasted vegetables from oven. They will be tender but still have an al dente texture. Gently set the marinated cod fillets over the vegetables. The fish gets impregnated with the taste of vegetables during baking.
7. Bake 2: Return to the oven and bake for another 15 minted until the fish is cooked through and flakes easily with a fork. Cooking time will depend on the thickness of your cod fillets, but look for them to be just cooked through.
Serving Suggestions
After the fish and vegetables are cooked through a good health dish is done Remove from oven. Fish should be flaky, moist and seasoned well with crispy yet soft veggies. To finish, serve this dish directly from the oven and sprinkle some fresh parsley over top for a bright touch of color.
This is enough to serve the cod and veggies as a standalone dish, as it is protein heavy. If you do not want to add anything, then perhaps just a simple green salad side or a slife of country bread and take advantage of the sauce left on the bottom of the pot.