Baked Cod with Vegetables

Baked Cod with Vegetables is a simple, healthy dish featuring tender, flaky white cod fillets roasted alongside a medley of colorful vegetables like bell peppers, onions, tomatoes, and zucchini. This preparation method is common in many coastal cuisines, particularly in the Mediterranean and Atlantic regions, where fresh seafood is a staple.

🍽️ Nutrition at a glance

This dish is high in protein and relatively low in carbohydrates and fat, making it a lean, nutrient-dense meal. It provides excellent sources of selenium, vitamin B12, and phosphorus from the cod, along with vitamins A and C from the vegetables.

Nutrition breakdown

Calories	280 kcal
Protein	32 g
Carbs	12 g
Fat	10 g
Fiber	3 g
Sugar	5 g
Sodium	480 mg
Vitamin B12	2.1 mcg
Selenium	40 mcg
Phosphorus	280 mg
Potassium	620 mg
Vitamin C	35 mg
Vitamin A	1200 IU
Niacin (B3)	4.5 mg
Magnesium	45 mg

Per 1 fillet with vegetables (approx. 250 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this style of one-pan baking is a hallmark of home cooking in Portugal, Spain, and parts of Italy, emphasizing simplicity and fresh ingredients. Nutritionally, the combination of omega-3 fatty acids from the fish and antioxidants from the vegetables makes it a heart-healthy choice.