Cod And Veggies Casserole Recipes

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COD AND VEGGIES CASSEROLE



Cod and Veggies Casserole image

Make and share this Cod and Veggies Casserole recipe from Food.com.

Provided by Derf2440

Categories     One Dish Meal

Time 40m

Yield 2 serving(s)

Number Of Ingredients 12

1 lb cod
1/4 teaspoon salt
1/2 teaspoon pepper, fresh ground
1 teaspoon cajun seasoning (optional)
1 medium tomatoes, fresh, sliced thick
1/4 red sweet pepper, sliced strips
1/4 green sweet pepper, sliced strips
1 tablespoon red onion, chopped
1 tablespoon leek, chopped (or green onion)
1/2 lb asparagus, fresh spears
vegetable oil cooking spray
fresh parsley, rough chopped for garnish

Steps:

  • Preheat oven to 375f degrees.
  • Spray medium size casserole with veggie spray; sprinkle both sides of cod with half of the salt and pepper and place in casserole.
  • Place tomato slices on top of cod and sprinkle with peppers and onion. Sprinkle cajun spice mix over if using.
  • Top with asparagus spears; sprinkle chopped leek over; sprinkle with the other half of the salt and pepper; spray well with veggies spray.
  • Cover and bake on middle rack of oven for approximately 25 minutes or until fish flakes easily with fork.
  • Garnish with fresh parsley.

Nutrition Facts : Calories 232.5, Fat 2, SaturatedFat 0.4, Cholesterol 97.5, Sodium 433.5, Carbohydrate 9.6, Fiber 3.7, Sugar 4.4, Protein 44

OVEN BAKED COD WITH ROASTED VEGETABLES



Oven Baked Cod with Roasted Vegetables image

This healthy meal is too easy to make -- just chop the veggies and throw it in the oven and 25 minutes later you have a colourful dish that's tasty too.

Provided by Sackville

Categories     Onions

Time 35m

Yield 2 serving(s)

Number Of Ingredients 9

4 cloves garlic, left whole with skin on
200 g carrots, peeled and cut into rounds
200 g courgettes, sliced
2 sweet red peppers, sliced into strips
2 small red onions, peeled and cut into quarters
4 tablespoons olive oil
2 cod fish fillets
salt & freshly ground black pepper
parsley (to garnish)

Steps:

  • Preheat the oven to 200 C.
  • Place the garlic and vegetables in a large shallow roasting pan, drizzle with the olive oil and season with salt and pepper.
  • Place the cod fillet on top of the vegetables and bake for 20-25 minutes, or until the cod is golden and the vegetables are crisp.
  • Serve the cod with the roasted vegetables, sprinkled with torn parsley.
  • You may also enjoy a bit of mayonnaise on the side.

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