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