Pan-Fried Cod with Mediterranean Vegetables
A light and flavorful dish featuring tender pan-fried cod and a mix of bell peppers, onions, and zucchini, enhanced with olive oil and oregano.
Why this dish is good for you
Cod is a low-fat fish that is rich in iodine for thyroid function and protein for muscle building. Bell peppers and onions provide vitamins and antioxidants that promote cell protection. Olive oil and oregano have anti-inflammatory and heart-healthy properties. It's a easily digestible dish that boosts the immune system.
Ingredients
- Cod((fillet))180 g
- Bell pepper((yellow))150 g
- Onion((red))50 g
- Zucchini200 g
- Olive oil (Extra Virgin)7.5 g
- Oregano((dried))0.5 Stück
- Lemon50 g
- Parsley7.5 g
Method
- 1
Preheat the oven to 200°C (fan mode). Mix bell pepper, onion, and zucchini with 1 tablespoon of olive oil, salt, pepper, and oregano on a baking tray. Bake for 15 minutes.
- 2
Heat the remaining olive oil in a pan. Season the cod fillet with salt and pepper and fry for about 3-4 minutes on each side until cooked through.
- 3
Remove the vegetables from the oven. Serve the cod and vegetables together on plates. Drizzle with lemon juice and garnish with parsley.
- 4
Serve immediately, optionally with boiled potatoes or brown rice.
Up-Food calculates calories, macro- and micronutrients for this dish, adds them to your daily balance and shows you which nutrients you are still missing this week.
- Nutrients per serving based on USDA and BLS reference data
- Add it straight to your weekly plan
- Send the ingredients to your shopping list
- Vitality score across seven days
No account, no payment details — you see the finished plan right away. See pricing
