Herbed Cod and Vegetable Mash
A flavorful herbed cod paired with a nutritious vegetable mash, offering a high-protein, low-calorie, and easy-to-prepare meal that's ready in just 20 minutes.
5 min
Prep
15 min
Cook
4
Serves
330
Calories
Macros · per serving
37g protein
24g carbs
10g fat
Ingredients
For 4 servings
- 600 g cod fillets
- 500 g frozen mixed vegetables
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp dried thyme
- 1 tsp dried rosemary
- salt — to taste
- black pepper — to taste
- 1 tsp garlic powder
- 100 ml milk
Instructions
- 1
Preheat the oven to 200°C (390°F).
- 2
Place cod fillets on a baking sheet lined with parchment paper.
- 3
Drizzle 1 tablespoon olive oil, lemon juice, thyme, rosemary, salt, and black pepper over the cod fillets.
- 4
Bake in the oven for 12-15 minutes until the cod is cooked through and flakes easily with a fork.
- 5
While the cod is baking, heat the remaining olive oil in a large pan over medium heat.
- 6
Add frozen mixed vegetables to the pan, season with garlic powder, salt, and pepper, and cook for 5-7 minutes until heated through and tender.
- 7
Mash the cooked vegetables with a potato masher, slowly adding milk to achieve a creamy consistency.
- 8
Divide the vegetable mash among four plates and top each with a baked cod fillet.
- 9
Serve immediately, garnishing with additional fresh herbs if desired.
Cook it this week.
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