Baked Cod with Sweet Potato Wedges
470 calories · 40 g protein · Dinner
Prep time
15 min
Cook time
30 min
Servings
2
Calories
470 per serving
This baked cod dinner is lean protein done right. Thick cod fillets roast alongside crispy edged sweet potato wedges and garlicky green beans on a single sheet pan.
At about 470 calories with 40 grams of protein and very little fat, it is one of the lightest dinners on the site without feeling like diet food. A big squeeze of lemon at the end brightens everything up.
Ingredients
- cod fillets, patted dry14 oz (397 g)
- sweet potatoes, cut into 1/2 inch wedges1 lb (454 g)
- olive oil, divided1.5 tbsp (20 g)
- smoked paprika1 tsp (2 g)
- dried thyme1/2 tsp (0.5 g)
- kosher salt, divided1/2 tsp (3 g)
- green beans, trimmed2 cups (120 g)
- garlic, minced2 cloves (6 g)
- lemon, cut into wedges1 medium (60 g)
- ground black pepper1/4 tsp (0.5 g)
Directions
- 1
Heat the oven to 425°F and line a large sheet pan with parchment.
- 2
Toss the sweet potato wedges with half the oil, the smoked paprika, thyme, and half the salt.
- 3
Roast the wedges 15 minutes, then push them to one side of the pan.
- 4
Rub the cod with the remaining oil and the garlic, season with the remaining salt and the pepper, and add it to the pan with the green beans.
- 5
Roast 12 to 14 more minutes until the cod flakes with a fork and reads 135 to 140°F and the wedges are golden at the edges.
- 6
Serve hot with big squeezes of lemon.
Nutrition (approximate)
470
Calories
40 g
Protein
42 g
Carbs
12 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓Cut the wedges thin and even so they finish cooking with the fish.
- ✓Thaw frozen cod overnight in the fridge and pat it very dry for the best texture.
- ✓Swap the cod for haddock or halibut with the same cook time.
