Baked Cod with Lemon-Parsley Sauce and Roasted Vegetables
Flaky cod fillets baked and topped with a bright lemon-parsley sauce, served alongside oven-roasted seasonal vegetables. This mediterranean-inspired seafood (gluten free) ready in about 35 minutes blends (5 oz each) cod fillets, olive oil, lemon juice into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces (5 oz each) cod fillets
- 4 tbsp olive oil
- 3 tbsp lemon juice
- 1/4 cup chopped fresh parsley
- 2 minced garlic cloves
- 1 medium, sliced into rounds zucchini
- 1 medium, cut into wedges red onion
- 1 cup cherry tomatoes
- 1 1/2 tsp salt
- 1 tsp black pepper
Instructions
- Step 1: Preheat oven to 400°F. Toss 1 sliced medium zucchini, 1 medium cut red onion, and 1 cup cherry tomatoes with 2 tbsp olive oil, 1 tsp salt, and 1/2 tsp black pepper. Spread on a baking sheet and roast for 20 minutes, stirring halfway through.
- Step 2: Meanwhile, place 4 cod fillets (5 oz each) in a greased baking dish. Drizzle with 2 tbsp olive oil, 3 tbsp lemon juice, 2 minced garlic cloves, 1 tsp salt, and 1/2 tsp black pepper.
- Step 3: Bake the cod in the oven alongside the vegetables for 12-15 minutes until the fish is opaque and flakes easily with a fork.
- Step 4: Remove fish and vegetables from oven. Sprinkle 1/4 cup chopped fresh parsley evenly over the cod and vegetables.
- Step 5: Serve the cod fillets topped with the lemon-parsley sauce and the roasted vegetables on the side.
Frequently asked questions
How long does Baked Cod with Lemon-Parsley Sauce and Roasted Vegetables take to make?
Total time is about 35 minutes (10 min prep + 25 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Baked Cod with Lemon-Parsley Sauce and Roasted Vegetables?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Baked Cod with Lemon-Parsley Sauce and Roasted Vegetables?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Baked Cod with Lemon-Parsley Sauce and Roasted Vegetables for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Baked Cod with Lemon-Parsley Sauce and Roasted Vegetables gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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