Sheet Pan Norwegian Cod w/ Roasted Summer Garden Veggies

Time for a sim­ple & speedy meal that’s packed with gar­den-fresh fla­vors! This Sheet Pan Nor­we­gian Cod is ready in under 25 min­utes, per­fect for a busy week­night meal. And for me, as a lit­tle bonus, all of these veg­gies & herbs came straight out of my gar­den! But whether you are using home­grown or store-bought, use your favorite veg­gies & herbs and this sim­ple meal is cer­tain to be a fast favorite.

For this recipe, I used:

  • a hand­ful of super sweet extra-large heir­loom cher­ry toma­toes,
  • half of a lemon squash,
  • half of a canary yel­low bell pep­per &
  • one lone­ly okra

What’s up with the sin­gle okra?! — I can hear you won­der­ing… Well, I didn’t want to run out to the gar­den and pick more, main­ly because I wasn’t sure if oven roast­ed okra would taste good or nasty.  Spoil­er-alert, the okra was pret­ty much the bomb. But I’ll talk more about that in a minute.

Pre­heat the oven to 400° and place the cod loins on a foil-lined sheet pan that’s been sprayed with non-stick cook­ing spray. Slice veg­gies and sprin­kle over the cod loins.

Driz­zle the fish light­ly with canola or olive oil, sprin­kle with s & p and some chopped fresh herbs. For the herbs, I chose thyme and chives but basil, pars­ley, oregano or dill would be deli­cious too.

Place the sheet pan cod & veg­gies into the pre­heat­ed oven and roast for 20 min­utes (pos­si­bly more or less depend­ing on the thick­ness of the cod). 

Because the veg­gies were thin­ly sliced, they were per­fect­ly cooked, ten­der with just a lit­tle extra sweet­ness thanks to being roast­ed. About the fish: I’ll admit this cod is a bit over­cooked — thanks to a phone call that got me dis­tract­ed from my oven-watch­ing duties at a crit­i­cal moment.

Even though the fish could have ben­e­fit­ed from a slight­ly short­er oven stay, it was still so deli­cious and packed with fla­vor (20 min­utes is the rec­om­mend­ed cook­ing time as writ­ten in my recipe card below — cer­tain­ly not my over-cooked time, oops). The squash, toma­toes, yel­low pep­per and okra might just be my new favorite com­bi­na­tion.

Speak­ing of okra, as the okra roast­ed, its juices com­bined with the oth­er cook­ing liq­uids and cre­at­ed a slight­ly thick­ened sauce that was so tasty.  The okra per­fect­ly ten­der and fla­vor-packed, slight­ly sweet and a touch salty. I can’t believe I am say­ing this — but this oven roast­ed okra may even be bet­ter than fried okra. And that’s say­ing a lot com­ing from this Okie girl.

Sheet Pan Nor­we­gian Cod w/ Gar­den-fresh Roast­ed Veg­gies
Serves 4
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Prep Time
5 min
Cook Time
20 min
Prep Time
5 min
Cook Time
20 min
240 calo­ries
13 g
113 g
3 g
40 g
0 g
513 g
754 g
8 g
0 g
2 g
Nutri­tion Facts
Serv­ing Size
513g
Serv­ings
4
Amount Per Serv­ing
Calo­ries 240
Calo­ries from Fat 24
% Dai­ly Val­ue *
Total Fat 3g
4%
Sat­u­rat­ed Fat 0g
2%
Trans Fat 0g
Polyun­sat­u­rat­ed Fat 1g
Monoun­sat­u­rat­ed Fat 1g
Cho­les­terol 113mg
38%
Sodi­um 754mg
31%
Total Car­bo­hy­drates 13g
4%
Dietary Fiber 4g
17%
Sug­ars 8g
Pro­tein 40g
Vit­a­min A
58%
Vit­a­min C
104%
Cal­ci­um
7%
Iron
8%
* Per­cent Dai­ly Val­ues are based on a 2,000 calo­rie diet. Your Dai­ly Val­ues may be high­er or low­er depend­ing on your calo­rie needs.
Ingre­di­ents
  1. 1.5–2 lb cod loin (I used Nor­we­gian wild caught)
  2. ½ medi­um bell pep­per, quar­ter & thin­ly sliced
  3. 8–10 cher­ry toma­toes, quar­tered
  4. 6–8 okra, thin­ly sliced
  5. 2 T fresh chives, chopped
  6. s & p
  7. 2 t fresh thyme, stems removed
  8. 1 T canola oil
Instruc­tions
  1. Pre­heat the oven to 400° and place the cod loins on a foil-lined sheet pan that’s been sprayed with non-stick cook­ing spray. Sprin­kle veg­gies and chopped herbs over the cod loins.
  2. Driz­zle the fish light­ly with canola oil, sprin­kle with s & p.
  3. Place the sheet pan cod & veg­gies into the pre­heat­ed oven and roast for 20 min­utes (pos­si­bly more or less depend­ing on the thick­ness of the cod).
  4. When fish is cooked through and firm to the touch, cook­ing time is com­plete.
  5. Remove from oven and serve.
  6. Serves 4
Adapt­ed from Food for a Year
beta
calo­ries
240
fat
3g
pro­tein
40g
carbs
13g
more
Adapt­ed from Food for a Year
Food for a Year: https://foodforayear.com/

1 Comment

  1. Pingback: Friday finds: Week 42 – 2017 | Norwegian Genealogy and then some

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