Cod with asparagus, baby carrots, and new potatoes
3
Points®
Total time: 40 min • Prep: 15 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
Sheet pan dinners are a weeknight godsend. Since potatoes and carrots need a little more time to cook than asparagus and fish, adding the ingredients to the baking sheet in two stages ensures everything will be done perfectly at the same time. This recipe would also work wonderfully with other fish, just be sure whatever fillets you choose are about ¾- to 1-inch thick for the cooking time to be correct. Feel free to substitute multicolored carrots for the baby carrots - but cut them into 2-inch pieces, and halve any thick pieces so they cook evenly.
Ingredients
Cooking spray
4 spray(s)
Uncooked new potatoes
1 pound(s), red, small, cut in half
Baby carrots
8 oz, halved lengthwise
Olive oil
3 Tbsp, divided
Kosher salt
1 tsp, divided
Black pepper
¾ tsp, divided
Asparagus
1 pound(s), trimmed and halved crosswise
Uncooked Atlantic cod
24 oz, (4 [6-oz] fillets)
Plain fat free Greek yogurt
⅓ cup(s)
Whole-grain mustard
1 Tbsp, Dijon
Fresh basil
3 Tbsp, finely chopped
Garlic powder
⅜ tsp
Instructions
1
Preheat oven to 450°F. Coat large rimmed baking sheet with nonstick spray. Place potatoes and carrots on pan. Drizzle with 1 1⁄2 tbsp oil. Sprinkle with 1⁄2 tsp salt and 1⁄4 tsp black pepper and toss to coat. Arrange vegetables in single layer. Bake for 15 minutes.
2
Meanwhile, in medium bowl, combine asparagus, 1⁄2 tbsp oil, and 1⁄8 tsp salt and toss to coat. Brush fish with remaining 1 tbsp oil. Sprinkle with 1⁄4 tsp each salt and black pepper.
3
Remove baking sheet from oven. Add asparagus and stir gently to combine. Clear 4 places on pan, evenly spaced apart, and place 1 fillet in each spot. Return pan to oven and bake until asparagus is crisp-tender and fish flakes with fork, about 10 minutes.
4
Meanwhile, in small bowl, stir yogurt, mustard, basil, garlic powder, and remaining 1⁄8 tsp salt and 1⁄4 tsp black pepper. Serve fish and vegetables with yogurt sauce.
5
Serving size: 1 fillet, about 11⁄4 cups vegetables, and 2 tbsp sauce
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