Baked Herb-Crusted Cod with Vegetables Recipe
Alright, plot twist—this cod dish is actually fish-free. That’s right, it’s vegan, it’s fabulous, and it’s fooling everyone at dinner. Think flaky tofu or banana blossom in a crispy herb crust, roasted until golden like your summer tan dreams. Toss in colorful veggies, add herbs like you’re in a cottagecore fantasy, and serve it hot. This dish says, “I’m healthy,” without tasting like you licked a garden. No fish were harmed, but your taste buds might get emotionally attached. It’s clean, green, and way more glam than anything swimming around the ocean.
Baked Herb-Crusted Cod with Vegetables Recipe
Crispy herb-crusted vegan cod (made with tofu or banana blossom) roasted with seasoned vegetables, all baked to golden perfection.
Ingredients
For the Vegan “Cod”:
- 2 blocks extra-firm tofu or 1 can banana blossom drained and patted dry
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp soy sauce
- 1 tsp garlic powder
- 1 tsp onion powder
For the Herb Crust:
- 1/2 cup breadcrumbs gluten-free if needed
- 1 tbsp dried parsley
- 1 tsp thyme
- 1 tsp oregano
- 1 tbsp nutritional yeast
- Salt and pepper to taste
Vegetables:
- 1 zucchini sliced
- 1 red bell pepper chopped
- 1 cup cherry tomatoes
- 1/2 red onion sliced
- 2 tbsp olive oil
- 1 tsp Italian seasoning
Instructions
- Preheat oven to 400°F (200°C). Line baking sheet with parchment so your food doesn’t ghost you later.
- Slice tofu into thick fillets or use banana blossom pieces. Pat dry like your ex’s texts—no moisture needed.
- In a bowl, mix lemon juice, soy sauce, olive oil, garlic, and onion powder.
- Coat your tofu or blossoms in this marinade. Let them soak for at least 10 minutes.
- In another bowl, combine breadcrumbs, herbs, nutritional yeast, salt, and pepper.
- Press the tofu into the herb crust until fully coated—yes, it’s a spa treatment.
- Toss vegetables in olive oil and seasoning. Spread them on half the baking sheet.
- Lay your crusted tofu or blossoms on the other half of the tray.
- Bake for 30 minutes, flipping halfway if you’re feeling responsible.
- Serve warm, plate fancy, and act like you did the most.
Notes
Nutritional Values (Per Serving)
- Calories: 270
- Total Fat: 11g
- Saturated Fat: 2g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 15g
Vitamins and Minerals (Per Serving)
- Vitamin C: 85%
- Calcium: 20%
- Iron: 18%
- Vitamin A: 30%
- Magnesium: 15%
Additional Notes/Tips to Enhance the Flavor
- Use smoked paprika for that “fresh off the grill” drama.
- Add capers or chopped olives if you’re feeling extra Mediterranean.
- Squeeze fresh lemon on top before serving for a citrusy mic drop.
- Try gluten-free breadcrumbs to keep things bloat-friendly.
- Pairs perfectly with quinoa, couscous, or your favorite wine (no judgment).
