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Baked Herb-Crusted Cod with Vegetables Recipe

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Crispy herb-crusted vegan cod (made with tofu or banana blossom) roasted with seasoned vegetables, all baked to golden perfection.
Print Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 servings
Calories 270 kcal

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).