Baked Cod with Vegetables

Name: Baked Cod with Vegetables
Total time: 35 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Pollock fillet — 180 g; Carrots — 60 g; Onions — 50 g; Tomatoes — 80 g; Sour cream 15% — 40 g; Lemon — 15 g; Sunflower oil — 8 ml; Salt — 2 g; Ground black pepper — 0.5 g

Tender cod fillets baked with onions, carrots, and tomatoes in a creamy sour cream sauce. Serve with a side dish.

Time: 35 min
Serving: 328 kcal
Ingredients: ≈ $2.48
Protein: 32 g

Healthy High protein Kid-friendly

Ingredients

1 Pollock filletpack 600 g ≈ $5.50 180 g
2 Carrots≈ $1.50 per kg 60 g
3 Onions≈ $1.60 per kg 50 g
4 Tomatoes≈ $4.67 per kg 80 g
5 Sour cream 15%pack 300 g ≈ $1.60 40 g
6 Lemon≈ $4.70 per kg 15 g
7 Sunflower oil 8 ml
8 Salt 2 g
9 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Rinse the cod, pat dry, season with salt and pepper, and drizzle with lemon⁶ juice. Slice the onion³ into half-rings, shred the carrot² into matchsticks, and cut the tomato⁴ into rounds.
Preheat the oven to 375°F (190°C) and grease a baking dish with oil.
Arrange the onions³ in the dish, then layer the carrots² on top and lightly season with salt.
Place the cod fillets over the vegetables, top with tomato⁴ slices, and spread sour⁵ cream over everything.
Bake at 375°F (190°C) for 25 minutes, until the fish turns opaque and flakes easily with a fork.
Let it rest for 3 minutes before serving hot with your side dish.

Tips

Why it works: Pat the fish dry to prevent steam from making the skin rubbery and sticking to the dish. Use half-rings for onions so they soften evenly without burning.
Substitutions: Use Greek yogurt for sour cream. Reduce to 20g for a tangier taste. Skip tomatoes if needed; add 20g extra carrots for sweetness.
Common mistakes: Overcooking turns the fish opaque and dry; check doneness at 22 minutes. It should flake easily with a fork.
Storing and reheating: Eat within 2 days. Reheat covered in the microwave for 1 minute or in a pan for 3 minutes at 160°C.
Serve with: Pair with 100g boiled potatoes or a simple green salad for balance. Works for quick weeknight dinners.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	328 kcal	16%
Protein	32 g	43%
Fat	16 g	23%
Carbs	14 g	5%
Per 100 g	75 kcal

Cost

≈ $2.48per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is pollock fillet.

You will need

Oven

Plan a week

The planner adds the other meals to fit your budget and goal and builds the shopping list.

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What to cook

What to cook with fish What to cook with pollock and cod What to cook with tomatoes

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