Herb Crusted Cod with Roasted Thanksgiving Vegetables — 34g Protein

This herb crusted cod with roasted thanksgiving vegetables is the light Thanksgiving main to make when the table is already heavy with turkey, stuffing and pie. Flaky cod fillets get a golden panko, parsley and lemon crust, then roast on the same tray as Brussels sprouts, carrots and sweet potato wedges — 34g of protein per serving, one pan, and dinner on the table in 45 minutes.

The trick is the two-stage tray. The vegetables go in first, because they need a head start, and the cod joins them for the last stretch so the fish stays moist while the crust turns crisp. A squeeze of lemon at the end wakes the whole tray up.

Why you’ll love it

• 34g protein per serving, about 340 calories
• One-pan Thanksgiving main — fish and vegetables roast together
• A lighter option on a heavy holiday table, in 45 minutes total
• The herb crust stays crisp and the cod stays flaky

Ingredients

• 4 cod fillets (about 180g each), skinless
• 60g panko breadcrumbs
• 3 tbsp fresh parsley, finely chopped
• 1 tbsp fresh thyme leaves
• 1 tsp lemon zest, plus lemon wedges to serve
• 2 garlic cloves, minced
• 2 tbsp olive oil, plus extra for the tray
• 300g Brussels sprouts, halved
• 2 large carrots, cut into batons
• 1 medium sweet potato, cut into wedges
• 1 tsp smoked paprika
• 1 tsp coarse sea salt
• 1/2 tsp black pepper, freshly ground
• 1 tbsp Dijon mustard

Equipment used

• A large rimmed baking tray, for roasting the vegetables and cod together
• A small mixing bowl, for the herb crust
• Parchment paper, to keep the crust from sticking
• A fish spatula or wide turner, for lifting the fillets without breaking them

Instructions

1. Heat the oven to 200°C (400°F). Line a large rimmed baking tray with parchment paper and brush it lightly with olive oil.
2. Toss the Brussels sprouts, carrots and sweet potato with 1 tablespoon of olive oil, the smoked paprika, half the salt and the pepper. Spread them in a single layer on the tray.
3. Roast the vegetables for 20 minutes, until they are starting to soften and brown at the edges.
4. While the vegetables roast, mix the panko, parsley, thyme, lemon zest, garlic and remaining salt in a small bowl. Stir in the remaining olive oil until the crumbs look damp.
5. Pat the cod fillets dry and brush the tops with Dijon mustard. Press the herb crumb mixture firmly onto each fillet.
6. Push the vegetables to the edges of the tray and place the cod fillets in the centre. Return the tray to the oven for 10–12 minutes, until the cod flakes easily and the crust is golden.
7. Serve straight from the tray with lemon wedges, spooning the roasted vegetables alongside each fillet.

Tips

• Pat the cod very dry before adding the mustard and crumbs — a wet fillet makes a soggy crust.
• Cut the vegetables to a similar size so they finish roasting at the same time.
• Don’t overcook the cod. It is done the moment it flakes easily with a fork; a minute too long dries it out.
• The roasted vegetables keep 3 days in the fridge. Reheat them in a hot oven so they crisp up again.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Baked Cod with Lemon and Herbs — 30g Protein
• High Protein Garlic Shrimp Zucchini Noodles — 39g Protein
• High Protein Tuna and White Bean Salad — 38g Protein

FAQ

Can I use a different white fish? Yes — haddock or pollock work the same way, with the same cooking time. Avoid very thin fillets like sole, which overcook before the crust browns.

Is this herb crusted cod with roasted thanksgiving vegetables good for a small Thanksgiving? Yes. It is built for one: four fillets serve 4, and the whole tray scales easily — double the vegetables and use a second tray for 8, keeping the same oven temperature and time.

How do I know when the cod is done? It flakes easily with a fork and looks opaque all the way through. That takes 10–12 minutes at 200°C (400°F) for a standard 180g fillet.

Can I make the herb crust ahead? Yes. Mix the crumbs, herbs, zest and garlic a day ahead and keep them covered in the fridge. Press the mixture onto the fish just before it goes into the oven so the crumbs stay crisp.

Herb Crusted Cod with Roasted Thanksgiving Vegetables — 34g Protein

Sophia Martinez

Flaky cod under a golden herb crust, roasted on one tray with Brussels sprouts, carrots and sweet potato. 34g protein — 45 minutes, serves 4.

Print Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner

Cuisine American

Servings 4

Calories 340 kcal

Equipment

• A large rimmed baking tray
• A small mixing bowl
• Parchment Paper
• A fish spatula or wide turner

Ingredients

  

• 4 cod fillets about 180g each, skinless
• 60 g panko breadcrumbs
• 3 tbsp fresh parsley finely chopped
• 1 tbsp fresh thyme leaves
• 1 tsp lemon zest plus lemon wedges to serve
• 2 garlic cloves minced
• 2 tbsp olive oil plus extra for the tray
• 300 g Brussels sprouts halved
• 2 large carrots cut into batons
• 1 medium sweet potato cut into wedges
• 1 tsp smoked paprika
• 1 tsp coarse sea salt
• 1/2 tsp black pepper freshly ground
• 1 tbsp Dijon mustard

Instructions

 

• Heat the oven to 200°C (400°F). Line a large rimmed baking tray with parchment paper and brush it lightly with olive oil.
• Toss the Brussels sprouts, carrots and sweet potato with 1 tablespoon of olive oil, the smoked paprika, half the salt and the pepper. Spread them in a single layer on the tray.
• Roast the vegetables for 20 minutes, until they are starting to soften and brown at the edges.
• While the vegetables roast, mix the panko, parsley, thyme, lemon zest, garlic and remaining salt in a small bowl. Stir in the remaining olive oil until the crumbs look damp.
• Pat the cod fillets dry and brush the tops with Dijon mustard. Press the herb crumb mixture firmly onto each fillet.
• Push the vegetables to the edges of the tray and place the cod fillets in the centre. Return the tray to the oven for 10–12 minutes, until the cod flakes easily and the crust is golden.
• Serve straight from the tray with lemon wedges, spooning the roasted vegetables alongside each fillet.

Notes

Pat the cod dry before crumbing so the crust stays crisp. Vegetables roast 20 minutes first, cod joins for the last 10–12. Keeps 3 days refrigerated.

Keyword cod, herb crust, high protein, Seafood Dinner, thanksgiving vegetables

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