Cod Fillet, Roast Veggies & Gravy
Roasting fish alongside vegetables is an easy and health meal. And by adding gravy, you’re adding in the calories.
Servings
4
Ready In:
0hrs 50min
Calories:
468
Good For:
Dinner
Meal Plan Recipes
Cod Fillet, Roast Vegetables & Gravy
By: Debra Carey
This is one of the easiest dinner recipes ever and makes ordinary fish and vegetables something quite special. The combination of lemon and thyme works exceptionally well and surprisingly, just a little cream or creme fraiche (sour cream) to make a lucious gravy that packs in the calories.
Vegetables can be anything you like but the mediterranean combinations work best. New potatoes can be substituted for the squash if you prefer.
Ingredients
- 3 Tbsp plain flour (or gluten free)
- 4 cod loin fillets
- 4 Tbsp olive oil
- 1 lemon
- 1/2 bunch fresh thyme
- 2 red onions, cut into wedges
- 2 red peppers, deseeded & cut into chunks
- 1 aubergine, cut into wedges
- 600g butternut squash, peeled & cut into 2cm pieces
- 75g spinach
- 2 Tbsp creme fraiche (sour cream)
- sea salt
- black pepper, freshly ground
Add calories with:
Top the fish with breadcrumbs mixed with grated Parmesan cheese before baking for a boost in calories. Also a little more creme fraiche will give it a little more. At nearly 500 calories per serving, this recipe already packs a healthy calorific punch.
Reduce calories by:
Take out the butternut squash and stick with just the lighter vegetables. Reduce the amount of olive oil by half and leave out the creme fraiche. The juices from the cod and roasted vegetables are enough of a gravy if you’re reducing your calories.
Nutrition
A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).
- Calories: 468 kcal 23%
- Carbs: 36.62g 14%
- Sugars: 11.28g 13%
- Protein: 41.15g 82%
- Salt (Sodium): 314.77g 16%
- Total Fat: 19.57g 28%
- Saturated Fat: 3.87g 19%
- Monounsaturated Fat: 10.45g 0%
- Polyunsaturated Fat: 1.83g 0%
- Trans Fat: 0g 0%
- Cholesterol: 100.99mg 34%
- Fibre: 8.99g 32%
- Calcium: 179.91mg 22%
- Magnesium: 99.23mg 26%
- Potassium: 1936.04mg 55%
- Iron: 4.08mg 29%
- Zinc: 0.92mg 9%
- Phosphorus: 126.84mg 18%
- Vitamin A: 5984.61iu/mcg 748%
- Vitamin C: 133.66mg 167%
- Thiamin B1: 0.3mg 27%
- Riboflavin B2: 0.2mg 14%
- Niacin B3: 3.7mg 23%
- Vitamin B6: 0.54mg 39%
- Folic Acid B9: 156.52iu/mcg 78%
- Vitamin B12: 0iu/mcg 0%
- Vitamin D: 0iu/mcg 0%
- Vitamin E: 5.83mg 49%
- Vitamin K: 107.51iu/mcg 143%
Step by Step Instructions
Step 1
Pre-heat the oven to 200C/180C fan/gas 7. Cut the vegetables roughly the same size as this will ensure they all cook evenly. Put the onions, aubergine, peppers and squash into a large baking tray. Add half the thyme and half the oil and mix until coated, then season with salt and freshly ground pepper. Roast for 35 minutes or until golden and cooked.
Step 2
Meanwhile, tip the flour into a bowl and add some seasoning. Turn each cod fillet in the flour until evenly coated. Heat the rest of the olive oil in a non-stick frying pan over a medium-high heat. Add the cod fillets and fry on each side for 2 minutes until golden brown.
Step 3
After the vegetables have been roasting for 20 minutes, transfer the cod to a roasting tin. Arrange the lemon slices and thyme on and around the fish and drizzle with a little more olive oil. Bake for the final 10 mins or until cooked through.
Step 4
Once the fish and vegetables are cooked, drain the juices from both the fish and the vegetables to a small saucepan to make the gravy. Bring to a simmer over a low heat and add the spinach. Season with salt and freshly ground pepper, then lastly, stir in the creme fresh to make a luscious creamy gravy. Serve the fish with gravy poured over the top and a side of roasted vegetables.
People Who’ve Made This
“With a good health score of 9.7 out of 10, this is an amazingly healthy dinner. High in protein, Potassium, Vitamins A, C, K and Folic Acid it’s the perfect healthy supper.”
