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

Pan-Seared Cod

with Parmesan-Crusted Squash & Roasted Red Potatoes

2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

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.

Get Cooking
  • 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

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!
Browse Steps
1 of 5