This Baked Cod and Vegetables recipe is so easy! You can use any White Fish in this recipe, but I prefer fresh Atlantic Cod. Cod is very versatile and easy to cook fish. While Tilapia is cheaper and one most consumed fish in United States, its farmed and grown in China. Foreign producers have been found to raise diseased tilapia, full of antibiotics, which yield poor-quality fish.
You can use any vegetables that you have. I remember my mom cooked fish in tomato sauce using only carrots and onions, and it was so very delicious. I throw in bell peppers and celery when I have them. This perfect meal takes less than one hour to make from start to finish. It reheats well, and can be served on a bed of rice, quinoa, or potatoes. Hope you enjoy!
- 2 +1/2 lb. fresh Cod fillets
- 3-4 carrots, thinly julienned
- 1 onion, diced
- 2-3 garlic cloves, minced
- 2 bell peppers, diced
- 2 celery sticks, chopped
- 1 bunch green onions, chopped
- fresh parsley, chopped
- salt and pepper
- 1 cup Marinara Sauce
- avocado oil for cooking
Prepare the veggies. Cut fish fillets into 2- inch pieces, season with salt and pepper on both sides.
Quick word about cooking oil… I’ve been trying to avoid unhealthy foods, and discovered that a perfect substitution for unhealthy Canola Oil is Avocado Oil, which is ideal for high-heat cooking.
On preheated skillet with some avocado oil, cook fish over medium- high heat for about 1 minute on each side.
In the same skillet, over medium heat, cook onions and celery, until transparent, about 5 minutes, season with 1 teaspoon salt, then add garlic.
Add carrots, cook 3-5 minutes, add bell peppers, and cook for another 3 minutes. Turn off heat, add green onions and chopped parsley.
Assemble fish and veggies in layers. On a bottom of 8×8-inch dish arrange fish, cover with 1/2 of cooked veggies.
Spread 1/2 cup of marinara sauce on top of vegetables. Repeat with the rest of the ingredients.
Cover with foil and bake at 375 degrees F for 30 minutes. Serve over rice, quinoa, or mashed potatoes. This recipe makes 9 servings.