In this healthy, 30-minute fish recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them. Be sure to pat the fish dry before cooking—it's the key to getting the skin crispy.
Nutrition per serving may change if servings are adjusted.
1 pound baby potatoes, halved
12 ounces precut broccoli florets
4 tablespoons extra-virgin olive oil, divided
½ teaspoon kosher salt, divided
1 pound skin-on black cod (see Tip)
¼ teaspoon ground pepper
2 tablespoons capers, rinsed and patted dry
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 clove garlic, minced
1 tablespoon chopped fresh thyme or ¼ teaspoon dried
3 tablespoons shredded Parmesan cheese
Preheat oven to 450degrees F. Coat a rimmed baking sheet with cooking spray.
Toss potatoes and broccoli with 1 tablespoon oil and ¼ teaspoon salt in a large bowl. Transfer to the prepared baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.
Meanwhile, pat cod dry and cut into 4 portions. Season with the remaining ¼ teaspoon salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add capers and cook until golden brown, 1 to 2 minutes. Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more.
Combine the remaining 2 tablespoons oil, lemon juice, mustard and garlic in a small bowl.
Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.
Black cod, aka sablefish, is a buttery, omega-3-rich fish. More common in restaurants than at fish counters, its excellent flavor makes it worth seeking out. For a sustainable choice, pick fish from Alaska or the U.S. West Coast.
483 calories;33 g fat(6 g sat); 5 g fiber; 27 g carbohydrates; 21 g protein; 90 mcg folate; 58 mg cholesterol; 1 g sugars; 0 g added sugars; 2,974 IU vitamin A; 91 mg vitamin C; 143 mg calcium; 3 mg iron; 389 mg sodium; 1,054 mg potassium
Vitamin C (152% daily value), Vitamin A (59% dv), Folate (22% dv)