One Pan Balsamic Dijon Cod

Balsamic dijon cod served with roasted creamer potatoes and broccoli florets.
Number of portions: 2 Prep time: 10 minutes Total time: 40 minutes

 

Ingredients

  • 2 cups creamer potatoes, halved
  • 2 tsp (10 mL) canola oil
  • 2 tsp dried oregano
  • ½ tsp black pepper
  • 2 tbsp (30 mL) balsamic vinegar
  • 2 tsp (10 mL) Dijon mustard
  • 2 cups broccoli florets, chopped
  • 2 – 5 oz (142 g) fresh or frozen and thawed cod fillets

Directions

  • Preheat oven to 400°F (200°C). Line a baking sheet with foil.
  • Toss potatoes with oil and oregano. Spread potatoes on baking sheet and bake for 10 minutes.
  • Stir together black pepper, balsamic vinegar, and Dijon mustard in a small bowl to make a glaze; set aside.
  • Add broccoli to the baking sheet, flip the potatoes and bake for 10 minutes more.
  • Take the baking sheet out of the oven and add the cod. Cook for 5 minutes more then remove baking sheet from oven.
  • Flip the broccoli and brush cod with the glaze.
  • Bake for another 5 minutes or until fish flakes easily with a fork and broccoli is tender.
  • Divide potatoes, broccoli and fish between 2 dishes.
Nutrient Per portion
Calories 309 kcal
Protein 30 g
Carbohydrates 35 g
Fat 6 g
Fibre 7 g
Sodium 230 mg

License

Icon for the Creative Commons Attribution 4.0 International License

The High Protein Cookbook for Muscle Health During Cancer Treatment Copyright © by Hillary Wilson; Anissa Armet; and Carla Prado is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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