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–+ servings
Baked Cod with Green Beans

Discover the perfect weeknight meal with Baked Cod with Green Beans Healthy, easy, and ready in 30 minutes under 300 calories Enjoy restaurant-quality flavors at home
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 4 fillets cod fillets, about 1 inch thick
  • 1 lb fresh green beans or thawed frozen green beans
  • 2 tablespoons olive oil for green beans
  • 1 teaspoon olive oil or melted butter for cod fillets
  • to taste salt
  • to taste fresh cracked black pepper
  • to taste garlic powder (optional)
  • to taste lemon juice (optional)
  • to taste dried herbs (thyme or dill, optional)

Equipment

  • Baking sheets
  • Parchment paper (optional)
  • Mixing bowl
  • Paper towels

Method
 

  1. Preheat your oven to 400°F (200°C).
  2. Wash and trim the green beans, then pat them dry.
  3. Line one or two baking sheets with parchment paper or lightly spray with cooking oil.
  4. Pat the cod fillets completely dry with paper towels.
  5. Place cod fillets on one prepared baking sheet, spaced at least an inch apart.
  6. Drizzle each cod fillet with about 1 teaspoon olive oil or melted butter and season with salt, pepper, garlic powder, and lemon juice.
  7. Toss the green beans in a bowl with 2 tablespoons olive oil, salt, pepper, and any additional seasoning.
  8. Spread the green beans in a single layer on the second baking sheet.
  9. Place the green beans in the preheated oven and set a timer for 10 minutes.
  10. After 10 minutes, add the baking sheet with cod to the oven.
  11. Set a timer for 12 to 15 minutes for the cod to cook, depending on thickness.
  12. Check the cod for doneness; it should be opaque and flake easily.
  13. Once cooked, remove both the cod and green beans from the oven.
  14. Optionally, sprinkle with fresh parsley or cilantro and serve with a squeeze of lemon juice.

Nutrition

Calories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 15IUVitamin C: 30mgCalcium: 4mgIron: 6mg

Notes

For a lighter version, substitute the heavy cream with half-and-half or milk. Consider marinating the chicken in buttermilk for at least 30 minutes before cooking for extra tenderness. This dish can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stove with a splash of cream to prevent drying out. Customize the heat level by adjusting the Cajun seasoning or adding fresh jalapeños for a spicier kick. Enhance the flavors by adding a squeeze of fresh lemon juice before serving.
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