One Pan Herb Lemon Cod with Spring Vegetables

By March 30, 2019 April 2nd, 2019 Dairy Free, Fish, Gluten Free, Main Dish, Paleo

This One Pan Herb Lemon Cod with Spring Vegetables is a satisfying supper; a mingling of silky smooth fish with sweet spring vegetables and a herb lemon sauce that really makes the dish spectacular.

One Pan Herb Lemon Cod Spring Vegetables Tray

I love one pan meals. You can have dinner on the table in 30 minutes without much clean up since everything’s in the same pan.  Once you put it in the oven you can make the Lemon Herb Sauce. If you don’t feel like making the sauce, the dish tastes delicious even without it. You can go meditate instead.

Since I wanted a green spring-vegetable meal, I choose, asparagus, peas and zucchini.  All of these are becoming available in the markets.  I confess the asparagus is not yet local (probably from California) but it gives the illusion here on the east coast that spring has arrived.

Technically zucchini is not a spring vegetable, but it gives the dish a hearty texture.  Each vegetable adds its own unique flavor and consistency.

One Pan Herb Lemon Cod Spring Vegetables Ingredients

The green sauce is made with a few different herbs combined with lemon making the dish fresh and vibrant.

When you roast it all together in one pan the spring vegetables, silky fish and tangy green sauce influence one another creating a harmonious, satisfying meal.

One Pan Herb Lemon Cod Spring Vegetables PlateThis is a perfect meal for spring. It’s a delicious low carb meal that’s just what your body is craving right now.  As the weather gets warmer your appetite begins to lessen. This is your body’s natural urge to cleanse itself.

The green spring vegetables and herbs cleanse the body of the heavier foods we ate during the winter.  Our body is craving these tender greens to remove mucus and fat from our intestines and liver.  It’s the way nature intended.

Lemon aids your liver in flushing out unwanted toxins. It also helps break down food in your stomach for better digestion. Partially because of its own acidic qualities, and partially because it stimulates digestive juice production in the stomach.

One Pan Herb Lemon Cod Spring Vegetables Close

Wild cod is readily available in most fish stores.  I try and avoid farm raised fish since they often have antibiotics. If you can’t find cod, any white fish fillet will be good.  Look for a thicker piece to give your vegetables enough time to cook.  If you get  thin fillets you can always remove the fish and let the vegetables continue to cook until tender.

Cooking Tips:

  • The old rule of thumb for cooking fish is 10 minutes per inch when roasting fillets. It’s just enough time to cook the flesh through so that it’s opaque, but not so much that it flakes. The only problem comes with fillets that are uneven. If one fillet is thinner remove it and let the others continue to cook. Use your judgment but err on the side of less is more. You can always put any undercooked parts back in the oven, but you can’t undo overdone.
  • Your fish is done when it’s opaque and tender when pierced with a fork but before it starts to flake.  If using a thermometer, it’s about 135 degrees.  It will continue to cook after it’s removed from the oven.
  • Lining your tray with parchment makes clean-up even easier but I don’t use it for the fish.  It’s up to you. I don’t mind washing the pan.
  • I use a sheet pan that’s 12” x 16”.  If your pan is smaller use 2 pans because you don’t want to overcrowd the pan. You won’t get the best results.

One Pan Herb Lemon Cod Spring Vegetables Over

This One Pan Herb Lemon Cod with Spring Vegetables is an easy satisfying supper everyone will love.

perfect for spring
easy to make
full of nutrients
flavorful
packed with vegetables

Behold, my friends, the spring is come; the earth has gladly received the embraces of the sun, and we shall soon see the results of their love!  ~Sitting Bull

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One Pan Herb Lemon Cod Spring Vegetables Over

One Pan Herb Lemon Cod with Spring Vegetables


  • Author: Ingrid DeHart - EatWellEnjoyLife.com
  • Prep Time: 10 minutes
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

This One Pan Lemon Herb Cod with Spring Vegetables is an easy satisfying supper. The perfectly cooked cod and vibrant vegetables are topped with a delicious green sauce.


Scale

Ingredients

Fish and Vegetables

  • 1 ½ pounds asparagus trimmed and cut into 3” pieces*
  • 1 large zucchini, cut into ½” chunks
  • 2 scallions cut into 1 1/2” pieces
  • 6 cloves garlic, thinly sliced
  • 4 teaspoons plus 2 teaspoons olive oil
  • ¾ teaspoon plus ½ teaspoon Celtic sea salt
  • ¼ teaspoon plus ¼ teaspoon ground black pepper
  • 1 ¾ pounds wild caught cod, (or other white fish) cut into 4 pieces
  • ½ cup fresh or frozen peas

Lemon Herb Sauce

  • 1 clove garlic
  • 1/2 cup parsley
  • 1/2 cup cilantro
  • 1/4 cup dill
  • 1 scallion, green and light green part only
  • ¼ teaspoon Celtic sea salt
  • pinch black pepper
  • 2 teaspoons lemon zest
  • 2 teaspoons lemon juice
  • 2 tablespoons olive oil

Instructions

Fish and Vegetables

  1. Pre-heat oven to 400ºF.
  2. On a rimmed baking sheet mix together the asparagus, zucchini, scallions, 6 garlic cloves, 4 teaspoons olive oil, 3/4 teaspoon salt and 1/4 teaspoon ground black pepper.
  3. Clear space in the middle of the sheet pan to add the fish. Place fish on sheet pan and lightly drizzle with remaining 2 teaspoons oil, 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  4. Roast for 15 minutes, sprinkle peas over the vegetables and return to the oven
  5. Roast for another 2-5 minutes or until the fish is just cooked through. (see cooking tips above)
  6. While the fish is cooking, make the lemon herb sauce.
  7. When the fish is done, drizzle cooked fish and vegetables with lemon herb sauce and garnish with lemon slices.

Lemon Herb Sauce*

  1. In a food processor combine 1 clove garlic, parsley, cilantro, dill, scallion, lemon zest, lemon juice, ¼ teaspoon salt, pinch of black pepper and olive oil, process until chopped into a sauce with some texture, not smooth. Set aside while the fish cooks.

Notes

If you don’t feel like making the sauce, the dish taste delicious even without it. At the end sprinkle the fish and vegetables with 2 tablespoons parsley and 2 tablespoons dill.

Look for thin asparagus that are about the same thickness as string beans.  If they’re thick, cut them in half lengthwise.

  • Category: Main Dish, Fish
  • Cuisine: Healthy, Seasonal, Paleo, Gluten Free, Dairy Free

Keywords: spring vegetables, cod, one pan meals

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Until next time, have a fantastic day and enjoy the recipe. Eat lots of vegetables to fill your body with the nutrients you need to to feel healthy and happy.  Please leave a comment below.  I always love hearing about your journey and your thoughts and feedback on making your own delicious food at home.

Much love,
Ingrid

If you like this recipe, try these other one pan meals:

Sheet Pan Miso Maple Salmon with String Beans
Pan Roasted Fish Fillet with Sweet Peppers
One Pan Roasted Chicken with Broccoli Rabe and Sweet Potatoes
Roasted Ratatouille

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