Roasted Cod & Spiced Potatoes

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


  1. Heat oven to 425° F.
  2. On a rimmed baking sheet, toss the potatoes with 1 tablespoon of the oil, the chili powder, ½ teaspoon salt, and ¼ teaspoon pepper.
  3. Roast, tossing once, until golden brown and tender, 20 to 25 minutes.
  4. Meanwhile, place the fish and spring onions on a second rimmed baking sheet.
  5. Drizzle with the remaining tablespoon of oil and season with ½ teaspoon salt and ¼ teaspoon pepper.
  6. Using a vegetable peeler, peel strips of zest from the lemon.
  7. Thinly slice them and sprinkle on the fish; reserve the lemon.
  8. 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.
  9. Cut the reserved lemon in half and squeeze over the fish.
  10. 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