5 Pescatarian Roast Dinners: Cod

At Life Without Meat, we advocate a pescatarian diet if you wish to start meat-reducing and kick starting your journey to becoming a vegetarian; and there are many reasons why we think it’s a good idea. During your time as a pescatarian, you might often wonder how you can put a pescatarian spin on traditional family dinners where you might have otherwise eaten red meats or poultry. Cod can make a great fish supper – whether baked, fried, battered or breaded. It’s renowned for its lightness and subtle flavour and it continues to be the nations’ favourite fish here in the U.K. So, we’ve gathered 5 roasted cod recipes to inspire you in the kitchen; all of which would go great with the traditional roast dinner trimmings (minus the gravy)…

1. Pan-Seared Cod in White Wine Tomato Basil Sauce, by bakerbynature[1]:

roasted cod recipes

Serves: 1
Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 45 minutes

Ingredients:
 
For the White Wine Tomato Basil Sauce:

  • 2 tablespoons olive oil
  • 1/2 teaspoon crushed red pepper flakes
  • 2 large cloves (or 3 smaller cloves) garlic, finely minced
  • 1 pint cherry tomatoes, sliced in half
  • 1/4 cup dry white wine
  • 1/2 cup fresh basil, finely chopped
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon fresh lemon zest
  • 1/2 teaspoon salt (more to taste)
  • 1/4 teaspoon fresh ground black pepper (more to taste)

 
For the Cod:

  • 2 tablespoons olive oil
  • 1 and 1/2 pounds fresh cod, cut into 4 fillets (or four 6 ounce fillets)
  • Salt and pepper

 

Method:

  1. Preheat oven to 375 degrees (F)
  2. For the White Wine Tomato Basil Sauce: Heat oil in a large non-stick saute pan over medium heat. Add crushed red pepper flakes and garlic and saute for 1 minute, or until garlic is fragrant. Add the cherry tomatoes and cook, stirring occasionally, until they’re soft and blistering, but still hold their shape, about 12 minutes. Add in the white wine, stir, and allow the mixture to come to a light simmer. Stir in the basil, lemon juice, lemon zest, salt, and pepper and cook for 2 minutes. Transfer the sauce into a bowl and set aside until needed.
  3. For the Cod: Heat oil in a large non-stick saute pan over medium heat. Season both sides of cod with salt and pepper. Place cod in the oil and cook until golden brown, about 5 minutes. Carefully flip the cod over and place the pan in the oven to continue cooking for another 5 minutes, or until it’s cooked through.
  4. Pour the white wine tomato basil sauce over the cod and serve at once.

2. Roasted Cod Tray Bake, by cornishseasalt[2]:

roasted cod recipes

Serves: 4
Preparation time: 5 minutes
Cooking time: 40 minutes
Total time: 45 minutes

Ingredients:

  • 4 Cod fillets (approx 160g-180g each, skin on)
  • 1 teaspoon Seaweed Sea Salt
  • 4 tablespoons olive oil
  • 600g Maris Piper potatoes, cut into chunks
  • 2 peppers, red/yellow, deseeded and cut into bite size chunks
  • 20 cherry tomatoes, left whole
  • 20 olives, black or green
  • 4 sprigs thyme
  • 8 cloves garlic, skins on and crushed

 

Method:

  1. Heat the oven to Gas mark 200⁰C.
  2. Heat the oil in a baking tray big enough to hold all the vegetables in 1 layer.
  3. Add the potatoes to the tray and turn over to coat in the oil.
  4. Cook for 15 to 20 minutes until the potatoes are starting to brown.
  5. Scatter the peppers and tomatoes between the potatoes and add the olives, thyme and garlic.
  6. Bake for 15 to 20 minutes then gently turn the veggies and lay the fish fillets on top of the vegetables.
  7. Sprinkle the tray with Seaweed Sea Salt and serve.

3. Baked Cod with Potatoes and Asparagus by bevcooks[3]:

roasted cod recipes

Serves: 4
Preparation time: 20 minutes
Cooking time: 40 minutes
Total time: 1 hour

Ingredients:

  • 1.25 pounds red potatoes, cut into bite-sized pieces
  • 1 Tbs. fresh rosemary leaves
  • 1 Tbs. extra-virgin olive oil
  • 1 bunch asparagus, ends trimmed and cut into 2-inch pieces
  • 1/3 cup thinly sliced red onion (more or less, depending on how much you dig onion)
  • 4 fresh cod fillets
  • 1 lemon, thinly sliced
  • 2 Tbs. butter, cut into small chunks
  • salt and pepper

 

Method:

  1. Preheat the oven to 400.
  2. On a large baking sheet, arrange the diced potatoes. Drizzle with oil, sprinkle with salt, pepper and rosemary leaves. Give it a toss with your fingers. Roast for 20 minutes.
  3. To the pan, add the asparagus and onion slices. Evenly spread everything out; roast for another 20 minutes.
  4. Now, nestle the fish fillets in with the veggies on the pan. Season each fillet with salt and pepper, and layer with the lemon slices and butter chunks. Roast for a final 20 minutes.
  5. Serve immediately! 

4. Spiced Cod with Roasted Cauliflower & Salsa, by Lisa Roukin[4]:

roasted cod recipes

Serves: 2
Preparation time: 5 minutes
Cooking time: 25 minutes
Total time: 30 minutes

Ingredients:

  • 1 cauliflower head, cored and cut into 2.5cm florets
  • 3 tbsp olive oil
  • sea salt
  • 1⁄2 tsp paprika
  • 2 x 150g chunky cod fillets, skin on
  • 1 tbsp harissa
  • 150g cherry tomatoes, quartered
  • juice of 1⁄2 lime
  • 1⁄2 green or red chilli, deseeded and finely chopped
  • 2 tbsp chives, chopped

 

Method:

  1. Preheat the oven to 220°C, fan 200°C, gas 6. Line a baking tray with a silicone mat or baking paper, put the cauliflower florets on the tray, drizzle over 1 tablespoon oil, season with sea salt and paprika and massage into the florets. Roast for 15 minutes.
  2. Meanwhile, season the cod with salt, pepper and the harissa. Rub in with 1 tablespoon oil on both sides of the fish.
  3. Once the cauliflower has been in the oven for 15 minutes, turn the oven down to 180°C, fan 160°C, gas 4. Move the florets to the edges of the tray, place the fish in the centre and return to the oven for 10-12 minutes.
  4. To make the salsa, mix the tomatoes with the lime juice, chilli, 1 tablespoon oil and half the chives.
  5. Serve the cauliflower topped with the fish and salsa. Scatter over the rest of the chives.

5. One-tray Baked Cod Provençal, as featured on marieclaire[5]:

roasted cod recipes

Serves: 6-8
Preparation time: 25 minutes
Cooking time: 15 minutes
Total time: 40 minutes

Ingredients:

  • 1 red pepper, seeded and cut into wedges 30 cals
  • 1 yellow pepper, seeded and cut into wedges 30 cals
  • 1 courgette, thickly sliced 34 cals
  • 1 red onion, peeled and sliced 38 cals
  • 1-cal cooking spray
  • 2 x 150g cod fillets, skin removed 288 cals
  • 100g cherry tomatoes 20 cals
  • 30g drained and rinsed pitted black olives 40 cals
  • zest and juice of ½ lemon 9 cals
  • 1 tbsp fresh oregano or thyme leaves 5 cals
  • salt and pepper

 

Method:

  1. Heat the oven to 200˚C/400˚F/Gas mark 6. Place the chopped peppers, courgette and onion in a shallow baking dish. Spray with a little 1-cal cooking spray, season well with salt and pepper and roast for 10 minutes.
  2. Place the cod fillets on top, season and spray with 1-cal cooking spray. Scatter the tomatoes, olives and lemon zest around the fish, and squeeze over the lemon juice.
  3. Sprinkle with the herbs, season again, and bake for 8–10 minutes, until the cod has just turned a denser white colour (this shows it’s cooked). Scatter with the olives and serve immediately.

 

We hope those recipes inspire you and which ever way you choose to cook your cod, enjoy! Alternatively, if you fancy salmon, checkout this collection of 5 roasted salmon recipes

 


Footnotes

1. Bakerbynature
2. Cornishseasalt
3. Bevcooks
4. Lisa Roukin
5. Marieclaire

Post Author: lifewithoutmeat

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