Description
A quick and flavorful sheet pan meal featuring tender cod filets coated in a smoky paprika and parmesan crust, roasted alongside fresh broccoli florettes. This easy-to-make dish is perfect for a healthy weeknight dinner that combines vibrant spices, fresh herbs, and a simple preparation for a delicious, nutritious meal.
Ingredients
Scale
For the Cod:
- 4 cod filets of equal size (about 4 ounces each)
- 1 tablespoon smoked paprika
- 1/8 teaspoon cayenne powder
- 1 teaspoon garlic powder
- 1 teaspoon fresh thyme leaves
- 1 teaspoon fresh rosemary, roughly minced
- 1/4 cup freshly thin grated parmesan cheese
- 1 teaspoon coarse salt
- 1/2 teaspoon ground black pepper
- 1 tablespoon extra virgin olive oil
- Fresh parsley, chopped, for garnish
- Lemon slices, for garnish
For the Broccoli:
- 1 1/2 lbs fresh broccoli florettes
- 1 teaspoon coarse salt
- 1/2 teaspoon ground black pepper
- 1 tablespoon extra virgin olive oil (for drizzling on broccoli)
Instructions
- Preheat and Prepare Baking Pan: Preheat the oven to 400°F. Grease half of a baking pan. Prepare a piece of foil or parchment paper half the size of the baking pan, folding edges about 1 inch tall to create a small box. Grease the inside of this box and set it aside for the cod.
- Prepare and Roast Broccoli: Place the broccoli florets on the greased half of the baking pan. Drizzle with olive oil and sprinkle with salt and pepper. Gently toss to coat evenly. Place the pan in the oven and bake for 10 minutes to start cooking the broccoli.
- Mix Paprika Parmesan Coating: In a large, shallow bowl or plate, combine smoked paprika, cayenne powder, garlic powder, fresh thyme leaves, minced rosemary, coarse salt, ground black pepper, and grated parmesan cheese. Mix thoroughly to create the coating mixture.
- Prepare Cod Fillets: Brush the cod filets with olive oil on both sides. Dredge each cod piece through the paprika parmesan mixture, ensuring an even coating on both sides.
- Add Cod to Baking Pan: Remove the pan from the oven and gently stir the broccoli to redistribute. Place the prepared foil/parchment box on the empty half of the baking pan. Place the coated cod fillets inside the box. If not using the box, place cod directly on the greased sheet pan.
- Cook Cod and Broccoli Together: Return the pan to the oven and cook for an additional 10 to 15 minutes, until the cod is cooked through, opaque in the center, and reaches an internal temperature of 145°F.
- Garnish and Serve: Remove the pan from the oven and let the cod rest for a few minutes. Garnish with freshly chopped parsley and lemon slices. Serve warm, plating the cod with the roasted broccoli.
Notes
- Using a foil or parchment box for the cod helps keep the coating intact and prevents sticking.
- Make sure cod filets are of similar size for even cooking.
- Internal temperature of 145°F ensures the fish is fully cooked but still moist.
- Adjust cayenne powder if you prefer less or more spice.
- Leftover roasted broccoli can be stored in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1 cod filet with broccoli (approximately 6 oz total)
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 520 mg
- Fat: 9 g
- Saturated Fat: 3 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Protein: 35 g
- Cholesterol: 65 mg
Keywords: paprika cod, parmesan fish, sheet pan dinner, roasted broccoli, healthy cod recipe, easy seafood dinner
