Pan-Seared Cod with Parmesan-Crusted Squash & Roasted Red Potatoes

Pan-Seared Cod

with Parmesan-Crusted Squash & Roasted Red Potatoes

2 Servings
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
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600 Calories Or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Pescatarian
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30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
45g Of Protein
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From the Test Kitchen

Parmesan, like many aged cheeses, is hard because of its low water content. During the aging process, nearly all of its moisture evaporates. What that means for you, Blue Apron Chefs, is that it won’t melt when heated. Instead it will toast and brown, creating a flavorful, crispy crust. That’s exactly how you’ll use it in this dish: sprinkled over juicy, yellow squash and roasted in the oven to golden brown perfection.

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  • Nutrition
    PER SERVING
  • Calories
    500 Cals (est.)
fresh
ingredients
Pan-Seared Cod with Parmesan-Crusted Squash & Roasted Red Potatoes
Title
  • 1 bunch Oregano
  • 1 Lemon
  • 1 lb Yellow Squash
  • ½ lb Baby Red Potatoes
  • ⅓ cup Grated Parmesan Cheese
  • 2 Cod Fillets
  • ½ cup Rice Flour
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:
Preheat the oven to 400°F. Pick the oregano leaves off the stems; discard the stems and finely chop the leaves. Cut the lemon in half and remove the seeds. Cut the yellow squash into 1-inch-thick rounds. Cut the potatoes in half.
Prepare the vegetables:
2 Prepare the vegetables:
Place the potatoes and squash onto a sheet pan, keeping them separate. Drizzle each with olive oil and season with salt and pepper; toss to thoroughly coat. Sprinkle all but a pinch of the Parmesan cheese (save the rest for garnish) over the yellow squash rounds.
Roast the vegetables:
3 Roast the vegetables:
Roast the squash and potatoes in the oven for 16 to 18 minutes, or until the Parmesan cheese is golden brown. Remove the sheet pan from the oven and divide the cooked squash between 2 plates. Return the potatoes to the oven and continue to roast 5 to 7 minutes longer, or until browned and tender when pierced with a fork.
Cook the fish:
4 Cook the fish:
Once the squash and potatoes have roasted for about 10 minutes, place the rice flour in a shallow dish. Pat the cod fillets dry and season with salt and pepper on both sides. Coat both sides of each fillet in the rice flour, tapping off any excess. In a large pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 4 to 7 minutes per side, or until golden brown and cooked through. Transfer the cooked fish to a plate and season immediately with salt and pepper.
Plate your dish:
5 Plate your dish:
Divide the cooked cod and roasted squash and potatoes between two plates. Squeeze the juice of 1 half of the lemon over both plates. Cut the remaining lemon half into wedges. Garnish each plate with the oregano, lemon wedges and the remaining Parmesan cheese. Enjoy!

Tips from Home Chefs

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Pan-Seared Cod

Prepare the ingredients:
1 Prepare the ingredients:
Preheat the oven to 400°F. Pick the oregano leaves off the stems; discard the stems and finely chop the leaves. Cut the lemon in half and remove the seeds. Cut the yellow squash into 1-inch-thick rounds. Cut the potatoes in half.
2 Prepare the vegetables:
Place the potatoes and squash onto a sheet pan, keeping them separate. Drizzle each with olive oil and season with salt and pepper; toss to thoroughly coat. Sprinkle all but a pinch of the Parmesan cheese (save the rest for garnish) over the yellow squash rounds.
Prepare the vegetables:
Roast the vegetables:
3 Roast the vegetables:
Roast the squash and potatoes in the oven for 16 to 18 minutes, or until the Parmesan cheese is golden brown. Remove the sheet pan from the oven and divide the cooked squash between 2 plates. Return the potatoes to the oven and continue to roast 5 to 7 minutes longer, or until browned and tender when pierced with a fork.
4 Cook the fish:
Once the squash and potatoes have roasted for about 10 minutes, place the rice flour in a shallow dish. Pat the cod fillets dry and season with salt and pepper on both sides. Coat both sides of each fillet in the rice flour, tapping off any excess. In a large pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 4 to 7 minutes per side, or until golden brown and cooked through. Transfer the cooked fish to a plate and season immediately with salt and pepper.
Cook the fish:
Plate your dish:
5 Plate your dish:
Divide the cooked cod and roasted squash and potatoes between two plates. Squeeze the juice of 1 half of the lemon over both plates. Cut the remaining lemon half into wedges. Garnish each plate with the oregano, lemon wedges and the remaining Parmesan cheese. Enjoy!
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