This baked cod with an herb crust is the ultimate no-fuss weeknight dinner that delivers exceptional lean protein with minimal prep and cleanup. The savory herb topping crisps up beautifully in the oven while keeping the delicate fish moist and tender. By roasting fresh Brussels sprouts right alongside the cod on the same pan, you get a complete, balanced meal on the table in under 30 minutes. It is a wonderfully efficient, low-effort supper that fits seamlessly into any busy evening schedule.
From a macronutrient perspective, this dish is brilliantly calibrated for anyone tracking macros or pursuing a leaner nutrition plan. Each serving delivers roughly 35g of high-quality protein while keeping the total count to just 400 calories. Cod is an incredible source of lean amino acids and micronutrients like selenium and phosphorus, while the Brussels sprouts provide an abundant dose of dietary fiber, vitamin C, and antioxidants. This powerful combination ensures a deeply satisfying, nutrient-dense plate that supports muscle maintenance and metabolic health without feeling heavy.
Meal Prep & Storage Tips
- Refrigeration: While fish is always best enjoyed fresh out of the oven, you can store cooked cod and roasted Brussels sprouts in an airtight container in the fridge for up to 2 days. To maintain the best quality, store the crispy herb-crusted fish separately from the vegetables if possible.
- Reheating: Avoid the microwave if you want to salvage the crunchy herb topping. Instead, reheat the cod and Brussels sprouts in a conventional oven or toaster oven at 180Β°C for about 6 to 8 minutes until warmed through, which helps restore a bit of the original crispness.
- Freezing: This recipe is not recommended for freezing. Baked white fish like cod loses its delicate moisture barrier, becomes rubbery, and completely falls apart upon thawing and reheating, while the roasted Brussels sprouts turn unpleasantly mushy. Always prepare and enjoy this meal fresh.
