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Pan-Seared Cod
with Parmesan-Crusted Squash & Roasted Red Potatoes
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no red meat, poultry, fish, or seafood, and may include eggs, animal-based dairy products, and honey.
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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 48g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving.
500 Calories Or Less
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Our recipes that have earned the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. To learn more about WW™ visit WW.com.
Mediterranean
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended by the USDA Dietary Guidelines for Americans to promote health and wellness, which highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
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2 Servings
- Est. 500 Cals/serving
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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
fresh
ingredients
Title
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1 bunch Oregano
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1 Lemon
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1 lb Yellow Squash
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½ lb Baby Red Potatoes
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⅓ cup Grated Parmesan Cheese
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2 Cod Fillets
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½ cup Rice Flour
tried-and-true
kitchen tools
step-by-step
instructions
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.
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.
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!
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.
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.
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
About Blue Apron
Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.
We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.
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