Your Recipe

Almond Crusted Cod Sheet Pan Dinner

Ingredient Amount Calories
Lemon juice 28.8g 6kcal
Brussels Sprouts, raw 450g 194kcal
Almonds 46g 266kcal
Maple Syrups 40g 104kcal
Mustard Greens cooked 4.98g 1kcal
Salt, table 1.4g 0kcal
Olive oil 130.5g 1154kcal
Parsley fresh 15.4g 6kcal
Paprika 2.3g 6kcal
Squash, winter, butternut, raw 450g 203kcal
Black pepper, ground 0.2875g 1kcal

Recipe Instructions:

Ingredients
For the vegetables:
1 lb. (450g) brussels sprouts , halved
1 lb. (450g) butternut squash , peeled and chopped into 1-inch (2.5cm) cubes
2 tablespoons olive oil , divided
sea salt , to taste
For the cod:
4 6 oz. (170g) cod fillets
5 tablespoons olive oil , divided
2 tablespoons lemon juice
2 cloves garlic , minced
1/4 cup chopped fresh parsley
1/2 cup finely chopped almonds
1 tablespoon paprika
a pinch ground black pepper
a pinch sea salt
For the balsamic sauce:
1/4 cup olive oil
2 tablespoons balsamic vinegar
2 tablespoons maple syrup
1 teaspoon Dijon mustard
1/4 teaspoon salt , or to taste
1/8 teaspoon ground black pepper , or to taste
Instructions
The vegetables.
Preheat the oven to 400°F (200°C).
Arrange the brussels sprouts and butternut squash in a single layer on a baking sheet. Drizzle with 2 tablespoons olive oil and sprinkle with salt to taste. Roast for 20 minutes.
The fish.
In a medium bowl, combine half of the olive oil (3 tablespoons), lemon juice, garlic, parsley, almonds, and paprika. Mix well. Set aside.
Remove the vegetables from the oven and toss. Make some space for the fish and place the cod fillets on the baking sheet. Sprinkle with salt and pepper and drizzle with the remaining 2 tablespoons olive oil.
Top each cod fillet with about a tablespoon of the almond mixture. Press with a back of a spoon to ensure the mixture adheres well.
Return to the oven and continue roasting for additional 12-15 minutes depending on the thickness of the cod.
The balsamic sauce.
Meanwhile, prepare the balsamic sauce by combining the olive oil, balsamic vinegar, maple syrup, mustard, salt, and pepper in a bowl.
Drizzle the vegetables and the fish with the balsamic sauce and serve.

Nutrition Facts
Portion Size 292 g | ml
Amount Per Portion 485
2030
kcal
kilojoules
% Daily Value *
Total Fat 39g 50%
Saturated Fat 5.1g 25%
Sodium 173mg 8%
Total Carbohydrate 34g 12%
Dietary Fiber 8.4g 30%
Sugar 12g
Protein 7.8g 16%
Vitamin D 0mcg 0%
Calcium 151mg 12%
Iron 3.4mg 19%
Potassium 984mg 21%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 679.334 mcg 75%
Thiamin [B1] 0.307 mg 26%
Riboflavin [B2] 0.394 mg 30%
Niacin [B3] 2.733 mg 17%
Pantothenic acid [B5] 0.897 mg 18%
Vitamin B6 0.456 mg 27%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 111.758 mcg 0%
Vitamin C 127.477 mg 142%
Vitamin D 0 mcg 0%
Vitamin E 10.482 mg 70%
Vitamin K 291.105 mcg 243%
Betaine 1.04 mg 0%
Choline 28.906 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 33.6 g 12%
Sugars 11.7 g 23%
Dietary fiber 8.4 g 30%
Carbohydrate 20.4 g 0%
Net carbs 21.8g
Aminoacids
Nutrient Amount DV
Alanine 0.174 g 0%
Arginine 0.585 g 0%
Aspartic acid 0.453 g 0%
Cysteine 0.051 g 0%
Glutamic acid 0.934 g 0%
Glycine 0.216 g 0%
Histidine 0.173 g 0%
Isoleucine 0.287 g 0%
Leucine 0.418 g 0%
Lysine 0.291 g 0%
Methionine 0.07 g 0%
Phenylalanine 0.294 g 0%
Proline 0.174 g 0%
Serine 0.158 g 0%
Threonine 0.246 g 0%
Tryptophan 0.084 g 0%
Tyrosine 0.096 g 0%
Valine 0.332 g 0%
Minerals
Nutrient Amount DV
Calcium 151.07 mg 12%
Copper 0.29 mg 32%
Fluoride 0.03 mcg 0%
Iron 3.37 mg 19%
Magnesium 100.71 mg 24%
Manganese 1.19 mg 52%
Phosphorus 175.86 mg 14%
Potassium 984.3 mg 21%
Selenium 2.95 mcg 5%
Sodium 172.99 mg 8%
Zinc 1.22 mg 11%
Other
Nutrient Amount DV
Water 208.937 g 0%
Ash 3.335 g 0%