Oven-Baked Cod with California-Blend Veggies
Oven-Baked Cod with California-Blend Veggies pairs flaky, mild cod with a medley of broccoli, carrots, and cauliflower that cook together for balanced flavor and texture. Gentle seasoning lets the sweet vegetables and tender fish shine, making it a reliable, comforting option. It’s a great weeknight dinner that feels wholesome without extra fuss.
- Prep15 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Baked Cod with California-Blend Veggies, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 30 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 72
- Heart Health
- 69
- Metabolic
- 40
- Digestive
- 39
- Inflammatory
- 62
- Performance
- 59
- General Wellness
- 1
Heat the oven to 400 degrees F (200 degrees C). Lightly coat a 2-quart baking dish with olive oil.
- 2
Mix the mixed vegetables, water, celery, onion, and garlic in the bottom of the prepared baking dish. Season with paprika, salt, and pepper.
- 3
Lightly season the cod fillets and arrange them on top of the vegetables.
- 4
Put the dish in the preheated oven and immediately lower the temperature to 350 degrees F (175 degrees C). Bake until the fish flakes easily with a fork, about 30 minutes.
- Calories 225.98 kcal Moderate 11%
- Protein 22.11 g Good Source 44%
- Carbohydrate 22.49 g 8%
- Total Fat 4.47 g Moderate 6%
- Saturated Fat 0.51 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 51.03 mg Moderate 17%
- Sodium 203.53 mg Moderate 9%
- Dietary Fiber 4.77 g Moderate 17%
- Total Sugars 4.39 g --
- Added Sugars 1.24 g Low Source 2%
- Calcium 82.68 mg Low Source 6%
- Iron 0.85 mg Low Source 5%
- Potassium 1034.32 mg Good Source 22%
- Vitamin A 37.1 mcg Low Source 4%
- Vitamin C 8.09 mg Low Source 9%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
Oven Baked Cod with California Blend Veggies is made with 9 ingredients and serves 4. It takes about 45 mins and is rated easy. Key ingredients include Broccoli, Cauliflower & Carrot Blend, Celery, Diced Yellow Onion, and Minced Garlic. Each serving provides about 225.98 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Baked Cod with California-Blend Veggies made of?
- The main ingredients are Broccoli, Cauliflower & Carrot Blend, Celery, Diced Yellow Onion, Minced Garlic, Olive Oil. The full list of 9 is above.
- How long does it take to make Oven-Baked Cod with California-Blend Veggies?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 225.98 kcal. The full nutrition breakdown is above.
- Is Oven-Baked Cod with California-Blend Veggies easy to make?
- This recipe is rated easy, with 9 ingredients and 4 steps.
- Is Oven-Baked Cod with California-Blend Veggies healthy?
- Oven-Baked Cod with California-Blend Veggies has an easyChef Pro health score of 60/100. Per serving, it provides 225.98 calories and 22.11 g of protein, or 44% of the Daily Value. It is a good source of potassium. Worth noting per serving: sodium at 203.53 mg (9% of the Daily Value). It contains Citrus, Fish, Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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