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Herb-Crusted Cod with Autumn Vegetable Medley
Herb-Crusted Cod with Autumn Vegetable Medley

Herb-Crusted Cod with Autumn Vegetable Medley
A nutritious dinner featuring seasonal cod and a medley of autumn vegetables.
Herb-Crusted Cod with Autumn Vegetable Medley

This meal provides a balanced intake of protein, carbohydrates, and vegetables, supporting muscle recovery and energy replenishment after a day of cycling.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 50
    g
     breadcrumbs
  • 10
    g
     parsley
  • 5
    g
     thyme
  • 1
    item
     lemon zest
  • 15
    ml
     olive oil
  • 100
    g
     carrot
  • 100
    g
     parsnip
  • 100
    g
     brussels sprout
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
Preparation Time: 40 minutes
Herb-Crusted Cod with Autumn Vegetable Medley
Instructions:
  1. Preheat the oven to 200°C.
  2. Mix breadcrumbs, parsley, thyme, and lemon zest in a bowl.
  3. Brush cod fillet with olive oil and coat with breadcrumb mixture.
  4. Place cod on a baking sheet and bake for 20 minutes.
  5. Chop carrots, parsnips, and brussels sprouts into bite-sized pieces.
  6. Toss vegetables with olive oil, minced garlic, salt, and pepper.
  7. Spread vegetables on a separate baking sheet and roast for 25 minutes.
  8. Serve the herb-crusted cod with the roasted vegetable medley.
Nutrition Per Serving 581 g Per 100g
Energy 768 kcal 132 kcal
Protein 40 g 6.9 g
Fibre 12 g 2.1 g
Salt 2 g 0.3 g
Sugar 10 g 1.7 g
Carbohydrates 80 g 13.8 g
Fat 30 g 5.2 g
  • 200
    g
     cod fillet
  • 50
    g
     breadcrumbs
  • 10
    g
     parsley
  • 5
    g
     thyme
  • 1
    item
     lemon zest
  • 15
    ml
     olive oil
  • 100
    g
     carrot
  • 100
    g
     parsnip
  • 100
    g
     brussels sprout
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Mix breadcrumbs, parsley, thyme, and lemon zest in a bowl.

Brush cod fillet with olive oil and coat with breadcrumb mixture.

Place cod on a baking sheet and bake for 20 minutes.

Chop carrots, parsnips, and brussels sprouts into bite-sized pieces.

Toss vegetables with olive oil, minced garlic, salt, and pepper.

Spread vegetables on a separate baking sheet and roast for 25 minutes.

Serve the herb-crusted cod with the roasted vegetable medley.

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