Roasted Lemon Cod with Sweet Potato Noodles and Garlic Broccolini
Try this Roasted Lemon Cod with Sweet Potato Noodles and Garlic Broccolini recipe
Try this Roasted Lemon Cod with Sweet Potato Noodles and Garlic Broccolini recipe
- 1 garlic clove minced
- salt and pepper
- salt and pepper to taste
- 2 teaspoons extra virgin olive oil
- 1 teaspoon olive oil
- 1/4 teaspoon garlic powder
- 1 teaspoon extra virgin olive oil
- pinch red pepper flakes
- for the cod:
- 2 (3-4oz) filets of cod skinless
- 2 lemon wedges
- for the potato noodles:
- 1 large white sweet potato blade d, noodles trimmed
- 2 teaspoons freshly grated parmesan cheese (optional)
- for the broccolini:
- 8 oz broccolini ends trimmed
- Carbohydrate 8.40743583536 g
- Cholesterol 0 mg
- Fat 4.25609043443699 g
- Fiber 3.07570029320611 g
- Protein 3.37904870568 g
- Saturated Fat 0.576345755008269 g
- Serving Size 1 1 Serving (119g)
- Sodium 111.591193408518 mg
- Sugar 5.33173554215389 g
- Trans Fat 0.431920620366443 g
- Calories 76 calories
Step-by-step
- Preheat the oven to 425 degrees.
- Bring a medium pot filled halfway with water to a boil.
- Meanwhile, line a baking sheet with parchment paper and lay down the cod.
- Rub about ½ teaspoon per cod filet and season with salt and pepper.
- Line another baking sheet with parchment paper and layout the potato noodles.
- Season with olive oil, salt, pepper, and garlic powder and toss with hands to combine.
- Add the potato noodles into the oven and then squeeze the lemon wedges over the cod and roast in the oven for 15 minutes or until the fish flakes easily with a fork.
- Watch the potato noodles – they should take about 15 minutes as well, but watch carefully so they don’t burn.
- Meanwhile, prepare the broccolini: Add the broccolini to the boiling water and cook for 3 minutes or until fork-tender.
- Drain into a colander and pat dry.
- Heat the teaspoon of oil in a large skillet over medium-high heat.
- Once oil is shimmering, add the broccolini and cook for 5 minutes or until it begins to brown.
- Add in the garlic and red pepper flakes and cook for 2-3 minutes more or until broccolini is charred.
- Plate each piece of cod and serve with potato noodles and broccolini.
- Garnish the potato noodles with a teaspoon each of the parmesan (optional.)
Cod requires precise thermal management because its low fat content leaves zero margin for error. High-heat roasting at 425 degrees Fahrenheit transforms delicate white fillets quickly, sealing moisture inside while citrus acidity breaks down surface proteins just enough to yield clean flakes. Using parchment paper prevents sticking without adding unwanted fats, allowing the fish to steam in its own released juices alongside fresh lemon wedges.
Adapting Starches for Texture
White sweet potatoes possess a starch structure vastly different from standard wheat pasta, yielding a firmer bite when spiralized into noodles. Tossing these strands with oil and garlic powder before roasting creates exterior crispness while maintaining interior tenderness. Watch the pan closely around the 12-minute mark to prevent scorching, as the natural sugars in sweet potatoes caramelize rapidly under high oven heat. Parmesan cheese adds a savory umami finish that balances the natural sweetness of the vegetable base.Balancing Greens Through Dual Cooking
Broccolini demands a two-stage cooking method to achieve optimal texture. Blanching the stems in boiling water for three minutes initiates internal softening while preserving bright green chlorophyll. Subsequent searing in a skillet over medium-high heat for five minutes drives off excess surface moisture, creating charred edges when minced garlic and red pepper flakes hit the pan during the final two minutes. Extra portions store well in airtight containers for up to two days; reheat gently in a skillet rather than a microwave to restore crispness to the broccolini and prevent the cod from becoming rubbery.
