Ingredients
Equipment
Method
- Peel the carrots and chop them into small cubes, and do the same with the zucchini.
- Heat the olive oil in a pan over medium heat and sauté the diced carrots and zucchini for about 5 minutes until they are slightly golden yet firm.
- Cut the cod into bite-sized chunks and check for any stray bones.
- In a bowl, combine the cod, sautéed veggies, sour cream, half of the grated cheese, parsley, salt, and pepper, mixing until evenly coated.
- Divide the mixture into four individual ramekins and sprinkle the remaining cheese on top.
- Bake in a preheated oven at 180°C (350°F) for 20 minutes until bubbly and golden.
Nutrition
Calories: 250kcalCarbohydrates: 15gProtein: 20gFat: 12gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 50mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 2500IUVitamin C: 25mgCalcium: 150mgIron: 1.5mg
Notes
For an extra layer of flavor, sprinkle a pinch of smoked paprika over the cheese before baking. Feel free to customize the recipe by using different vegetables or cheeses based on what you have on hand. Leftovers can be stored in an airtight container in the fridge for up to three days. Reheat gently in the oven to maintain texture. This dish is also great for meal prep; consider making a double batch to enjoy throughout the week.
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