BAKED COD AND VEGETABLES

By   February 29, 2016

 

Baked Cod and Vegetables/ White fish/ Vera's Cooking/ Verascooking.com/

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!

Ingredients:

  • 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

Cod and Vegetables (1 of 21)

Prepare the veggies. Cut fish fillets into 2- inch pieces, season with salt and pepper on both sides.

Cod and Vegetables (2 of 21) Cod and Vegetables (3 of 21)

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.

Cod and Vegetables (4 of 21)

On preheated skillet with some avocado oil, cook fish over medium- high heat for about 1 minute on each side.

Cod and Vegetables (5 of 21) Cod and Vegetables (6 of 21)

In the same skillet, over medium heat, cook onions and celery, until transparent, about 5 minutes, season with 1 teaspoon salt, then add garlic.

Cod and Vegetables (7 of 21) Cod and Vegetables (8 of 21)

Add carrots, cook 3-5 minutes, add bell peppers, and cook for another 3 minutes. Turn off heat, add green onions and chopped parsley.

Cod and Vegetables (9 of 21) Cod and Vegetables (11 of 21)

Assemble fish and veggies in layers. On a bottom of 8×8-inch dish arrange fish, cover with 1/2 of cooked veggies.

Cod and Vegetables (12 of 21) Cod and Vegetables (13 of 21)

Spread 1/2 cup of marinara sauce on top of vegetables. Repeat with the rest of the ingredients.

Cod and Vegetables (14 of 21) Cod and Vegetables (15 of 21)

Cod and Vegetables (16 of 21) Cod and Vegetables (17 of 21)

Cover with foil and bake at 375 degrees F for 30 minutes. Serve over rice, quinoa, or mashed potatoes. This recipe makes 9 servings.

Enjoy!

Baked Cod and Vegetables/ White Fish/ Vera's Cooking/ Verascooking.com/

BAKED COD AND VEGETABLES

BAKED COD AND VEGETABLES

Ingredients

  • 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

Instructions

  1. Prepare the veggies. Cut fish fillets into 2- inch pieces, season with salt and pepper on both sides.
  2. On preheated skillet with some avocado oil, cook fish over medium- high heat for about 1 minute on each side.
  3. In the same skillet, over medium heat, cook onions and celery, until transparent, about 5 minutes, season with 1 teaspoon salt, then add garlic.
  4. Add carrots, cook 3-5 minutes, add bell peppers, and cook for another 3 minutes. Turn off heat, add green onions and chopped parsley.
  5. Assemble fish and veggies in layers. On a bottom of 8x8-inch dish arrange fish, cover with 1/2 of cooked veggies.
  6. Spread 1/2 cup of marinara sauce on top of vegetables. Repeat with the rest of the ingredients.
  7. Cover with foil and bake at 375 degrees F for 30 minutes. Serve with rice, quinoa, or mashed potatoes.

6 Comments on “BAKED COD AND VEGETABLES

  1. Fae's Twist & Tango

    I am not much of a fish eater, but I do like cod. Cod does not taste fishy to me and I find it so delicate in the mouth. Adding all these healthy vegetables to it and make it into a casserole is a winner! Beautifully executed tutorial. 🙂

    1. Vera Post author

      Thank you Fae! We grew up eating fish, and love it! And vegetables are just so good with fish! My kids don’t always think the same way, but we’re working on it 😉 Casserole is just what we need sometimes.

  2. Sandhya

    Vera,
    Living in Massachusetts, Cod is an absolute favorite in our home. I like your recipe with the veggies added to it.
    Great step by step pictures too.Thanks for sharing.

    1. Vera Post author

      Thank you, Sandhya! Veggies make everything better, in my opinion. So glad you liked the recipe. 🙂

  3. Tzivia

    Wow yummy love cod and tilapia gotta eat more fish love it in a tomato sauce sometimes on Friday night Shabbat my family and I serve a gefilte fish in a tomar sauce in mushrooms maybe I’ll try this one Friday night and possibly for Passover

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