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Baked Cod and Veggies

 Baked Cod and Veggies
“This tastes great whether prepared in the oven or on the grill,” Monica Woods assures from Springfield, Missouri.
2 ServingsPrep: 20 min. Bake: 15 min.


  • 1 small onion, halved and sliced
  • 1 tablespoon olive oil
  • 1 small sweet red pepper, diced
  • 1 cup sliced fresh mushrooms
  • 1 garlic clove, minced
  • 1/4 teaspoon ground allspice
  • Dash salt
  • Dash pepper
  • 2 tablespoons sliced ripe olives, drained
  • 2 tablespoons lemon juice, divided
  • 3 teaspoons minced fresh parsley, divided
  • 2 cod fillets (6 ounces each)


  • In a large skillet, saute the onion in oil until tender. Add the red
  • pepper, mushrooms, garlic, allspice, salt and pepper; cook and stir
  • over medium heat for 5 minutes. Remove from the heat. Stir in the
  • olives, 1 tablespoon lemon juice and 2 teaspoons parsley. Spoon onto
  • the center of a large piece of heavy-duty foil (about 18 in. x 12
  • in.).
  • Place cod over vegetables; sprinkle with remaining lemon juice and
  • parsley. Fold foil over and fold in the edges twice, forming a
  • pouch. Place on a baking sheet. Bake at 350° for 15-20 minutes
  • or until fish flakes easily with a fork. Open foil carefully to
  • allow steam to escape. Yield: 2 servings.

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Baked Cod and Veggies (continued)

Nutritional Facts: 1 fillet with 1/2 cup vegetables equals 232 calories, 9 g fat (1 g saturated fat), 65 mg cholesterol, 243 mg sodium, 10 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.