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Roasted White Fish & Potatoes

Serves 4 (one-quarter of the batch)

50 min prep/cook

Ingredient allergen flags: Fish (cod)

Check actual labels and cross-contact. Allergen guidance and swaps

Crisp-edged potatoes and flaky cod cook on two oven trays.

AI-generated illustration of Roasted White Fish & Potatoes, showing the base recipe

Ingredients

  • 1 1/3 lb (600 g) plain frozen cod fillets, thawed in the refrigerator
  • 1 3/4 lb (800 g) potatoes, cut into 3/4-inch pieces
  • 3 cups (400 g) plain frozen peas
  • 2 Tbsp (27 g) olive oil
  • 2 Tbsp (30 g) lemon juice
  • 2 cloves (6 g total) garlic, minced

Method

  1. Heat oven to 425°F. Pat thawed cod dry; keep it separate from the vegetables. Toss potatoes with half the oil on one rimmed tray; roast 20 minutes.
  2. Put cod on a second rimmed tray, brush with the remaining oil and garlic. Season with salt and pepper to taste. Roast 10-15 minutes, until the thickest part reaches 145°F and is opaque and flakes easily. Keep roasting potatoes until tender and browned, about 30-35 minutes total.
  3. Cook peas according to the package, drain and divide with the cod and potatoes into four portions. Add lemon juice.

Allergy / dietary substitutions

Fish: replace cod with plain chicken breast; this adds no tracked major allergens, but cook it separately to 165°F. Check labels on frozen fillets and vegetables; coatings and sauces can add wheat, milk or soy.

Training-day additions

Add bread (adds wheat) or extra potatoes (no tracked allergens added).

Store / pack

Refrigerate promptly in shallow containers; use within 3 days. Reheat leftovers to 165°F. Pack cold with two ice sources. Cod is on the FDA/EPA 'Best Choices' list (F6, Sources). See safety on Keep good food safe.

Approximate nutrition / serving

400 kcal · Protein 32 g · Carbohydrate 50 g · Fat 8 g

Approximate per serving of the base recipe; add-ons and swaps are excluded. See How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Check the product label for your allergens and shared-equipment information.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 1/3 lb (600 g) plain frozen cod fillets, thawed in the refrigerator — USDA SR Legacy FDC 174191; 600 edible g
  • 1 3/4 lb (800 g) potatoes, cut into 3/4-inch pieces — USDA SR Legacy FDC 170026; 800 edible g
  • 3 cups (400 g) plain frozen peas — USDA SR Legacy FDC 170016; 400 edible g
  • 2 Tbsp (27 g) olive oil — USDA SR Legacy FDC 171413; 27 edible g
  • 2 Tbsp (30 g) lemon juice — USDA SR Legacy FDC 167747; 30 edible g
  • 2 cloves (6 g total) garlic, minced — USDA SR Legacy FDC 171325; 6 edible g
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