Name: Tomato Basil Cod Sweet Potato Family-Style Bake
Prep time: 20 min
Cook time: 35 min
Total time: 60 min
Ingredients: 600 g cod fillets, skinless; 800 g sweet potatoes, peeled and diced; 200 g green beans, trimmed; 150 g lettuce, shredded; 240 ml vegetable broth; 400 g diced tomatoes (canned); 1 medium onion, diced; 4 cloves garlic, minced; 1 tsp dried basil; 1 tsp salt; ½ tsp black pepper; 2 tbsp olive oil; 1 tbsp fresh cilantro, chopped; 1 tbsp sesame seeds; Fresh lemon wedges for serving (optional); Chopped parsley for garnish (optional)

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Tomato Basil Cod Sweet Potato Family-Style Bake

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Gather your family around for a delightful bake that combines tender cod with the wholesome goodness of sweet potatoes! This Tomato Basil Cod Sweet Potato Family-Style Bake is complemented by vibrant lettuce and crisp green beans, adding both color and crunch to the dish. Feel free to experiment with your favorite herbs or even add a touch of spice if you like things a bit fiery. It's all about bringing love and flavor to the table!

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Prep Time 20

Cook Time 35

Total Time 1

Servings: 6

Course: Friends’ Night Dinner

Cuisine: Global

Calories: 450

Ingredients Equipment Method Nutrition Notes

Ingredients

600 g cod fillets, skinless
800 g sweet potatoes, peeled and diced
200 g green beans, trimmed
150 g lettuce, shredded
240 ml vegetable broth
400 g diced tomatoes (canned)
1 medium onion, diced
4 cloves garlic, minced
1 tsp dried basil
1 tsp salt
½ tsp black pepper
2 tbsp olive oil
1 tbsp fresh cilantro, chopped
1 tbsp sesame seeds
Fresh lemon wedges for serving optional
Chopped parsley for garnish optional

Equipment

Baking dish (3-liter capacity)
Chef's knife
Heatproof mixing bowl
Wooden spoon
Blender or food processor

Method

Preheat your oven to 200°C (395°F).
In a mixing bowl, combine the diced sweet potatoes with olive oil, salt, and pepper. Toss well to coat. Spread them evenly in the baking dish and bake for 15 minutes.
In the same bowl, sauté the diced onion and minced garlic for about 5 minutes until soft and translucent. Add the diced tomatoes and dried basil, and cook for an additional 5 minutes on medium heat.
After 15 minutes, remove the baking dish from the oven. Layer the cod fillets on top of the sweet potatoes, and pour the tomato mixture evenly over the fish.
Add the green beans on top of everything, and pour the vegetable broth around the edges of the dish.
Return the dish to the oven and bake for an additional 20 minutes, or until the cod is flaky and cooked through (internal temperature should reach 63°C or 145°F).
Once done, let rest for 5 minutes. Serve with shredded lettuce, sprinkled with fresh cilantro and sesame seeds.

Nutrition

Calories: 450kcalCarbohydrates: 36gProtein: 35gFat: 15gSodium: 680mgPotassium: 750mgFiber: 7gSugar: 5gVitamin A: 18000IUVitamin C: 15mgCalcium: 90mgIron: 2.5mg

Notes

Feel free to substitute cod with other fish like haddock or tilapia.
If sweet potatoes aren’t your favorite, feel free to use regular potatoes or even carrots.
This bake is very versatile, so use any leftover veggies you have!
For storing, keep leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain the texture, or enjoy it cold in a salad! Happy cooking!

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Tomato Basil Cod Sweet Potato Family-Style Bake