Crispy Baked Cod with Lemon Mayo Dip
Sweet Potato Fries & Roasted Broccoli
Cooking time
35 minutes
Servings
4
Calories
690 /serving
The best part? Dipping panko-crusted cod, sweet potato fries and roasted broccoli into a lemony mayo dipping sauce for extra zing. The other best part? Everything in this recipe is oven-baked, for a family meal that’s inviting, hassle-free and deliciously filling. Consider it a win-win.
We will send you:
- 4 Wild-caught cod fillets (MSC-certified)
- 900g Sweet potatoes
- 1 Lemon
- 2 Heads of broccoli
- 40g All-purpose flour
- 60g Panko
- 90ml Mayonnaise
- 20g Lively Garlic & Oregano spices (salt, paprika, garlic, vinegar powder, onion, red bell pepper, black pepper, canola oil, oregano, parsley, chives)
Contains: Cod • Eggs • Wheat
You will need:
Oil
Parchment paper
Salt & pepper (S&P)
Zester
2 Eggs
2 Sheet pans
Total Fat
26 g
Saturated Fat
3 g
Sodium
1230 mg
Total Carb
79 g
Sugars
14 g
Protein
37 g
Fibre
13 g
Preparation
Mise en place
- Preheat the oven to 450°F.
- Cut the sweet potatoes into fries.
- Zest and halve the lemon lengthwise; juice ½ and quarter the remaining ½.
- Cut the broccoli head into florets.
Roast the sweet potato fries
- On a lined sheet pan, toss the sweet potato fries with a drizzle of oil, ½ the spices and S&P.
- Roast, flipping halfway, 22 to 24 min., until browned and tender.
Prepare the cod
- Place the flour in a shallow bowl; season with S&P.
- In a second shallow bowl, beat 2 eggs until smooth.
- Place the panko in a third shallow bowl.
- Pat the cod dry; season with ½ the remaining spices and S&P.
- Working one at a time, coat the cod in the flour (shaking off any excess), then in the egg (letting the excess drip off), then in the panko (pressing to adhere).
- Transfer to a second lined sheet pan.
Bake the cod & broccoli
- In a large bowl, toss the broccoli with a drizzle of oil, the remaining spices and S&P.
- Add to the pan of cod and drizzle the cod with oil.
- Bake, 14 to 18 min., until the cod* is golden brown and cooked through, and the broccoli is tender.
Make the lemon mayo & serve
- In a small bowl, combine the mayo, lemon juice, lemon zest and S&P.
- Divide the broccoli and sweet potato fries between your plates.
- Top with the cod and a spoonful of the lemon mayo.
- Garnish with the lemon wedges.
- Serve the remaining lemon mayo on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
