Cod is a fish with a delicate, white, flaky but firm flesh. It can be prepared in a number of different ways but baking is a good method because it helps to concentrate the lovely flavour of this fish. Roasted cod is a very easy dish to prepare and is perfect for fixing a quick and nutritious meal when you’re busy. You can use any firm white fish, simply adjust the baking time depending on the thickness of the fish.
- 1 pound small red potatoes (about 12), sliced 1/4 inch thick
- 2 tablespoons olive oil
- 1/2 teaspoon chili powder
- salt and black pepper
- 4 6-ounce pieces skinless cod, halibut, or striped bass fillet
- 2 bunches spring onions, trimmed
- 1 lemon
- Heat oven to 425° F.
- On a rimmed baking sheet, toss the potatoes with 1 tablespoon of the oil, the chili powder, ½ teaspoon salt, and ¼ teaspoon pepper.
- Roast, tossing once, until golden brown and tender, 20 to 25 minutes.
- Meanwhile, place the fish and spring onions on a second rimmed baking sheet.
- Drizzle with the remaining tablespoon of oil and season with ½ teaspoon salt and ¼ teaspoon pepper.
- Using a vegetable peeler, peel strips of zest from the lemon.
- Thinly slice them and sprinkle on the fish; reserve the lemon.
- After the potatoes have cooked for 10 minutes, place the fish in the oven and roast until it is opaque throughout and the spring onions are tender – approx. 12 to 15 minutes.
- Cut the reserved lemon in half and squeeze over the fish.
- Serve the fish and spring onions with the potatoes.
Serves 4 – Serving Size 1 fillet & 1/4 potatoes and spring onions – Nutrition Per Serving
Calories: 293, Fat: 8g, Protein: 30g, Carbohydrate: 24g, Sugar: 1g, Fibre: 3g