Chili-Roasted Cod

Gluten Free
Very Healthy
Health score
76%
Chili-Roasted Cod
50 min.
4
685kcal

Suggestions

There is something truly magical about transforming simple ingredients into a vibrant, restaurant-quality meal that feels both comforting and exciting. This Chili-Roasted Cod recipe is a delightful celebration of fresh flavors, perfectly balancing the smoky warmth of chili and cumin with the bright, zesty tang of lime and orange. What makes this dish so special is its ability to elevate humble sweet potatoes and crisp sugar snap peas into a sophisticated side that complements the tender, flaky fish without overpowering it. Whether you are looking for a quick weeknight dinner or a special lunch that feels like a treat, this gluten-free, very healthy option delivers an impressive result in just 50 minutes.

As a cooking enthusiast, I love how this recipe encourages you to play with textures and aromas. The secret lies in the caramelized butter, where browning the fat unlocks a nutty depth that coats the cod in a golden, savory glaze. Pairing that with the fluffy, citrus-infused mashed sweet potatoes creates a flavor profile that is surprisingly complex yet incredibly satisfying. The addition of fresh mint and the crunch of the snap peas provide a refreshing contrast that cuts through the richness of the butter and fish. With a health score of 76 and a nutrient profile rich in protein and fiber, this meal is as nourishing as it is delicious. It is the perfect way to bring sunshine and spice to your table, proving that healthy eating can be anything but boring.

Ingredients

  • tablespoons butter 
  • teaspoon chili powder 
  • pounds filets fresh ( 3/)
  • tablespoons mint leaves fresh chopped
  • 0.3 teaspoon ground cumin 
  •  juice of lime juiced
  •  juice of orange juiced
  •  orange zest 
  • 0.5 teaspoon oregano dried
  • 0.5 teaspoon salt 
  • servings salt 
  • servings salt and pepper 
  • pound sugar snap peas 
  • large sweet potatoes peeled cut into 1-inch cubes

Equipment

  • frying pan
  • sauce pan
  • oven
  • hand mixer
  • roasting pan

Directions

  1. Heat oven to 350 degrees F. Lightly coat a roasting pan with vegetable cooking spray.
  2. Arrange the cod fillets skin-side down.
  3. Sprinkle with the chili powder, oregano, and salt. Roast 5 to 7 minutes or until the cod is just opaque and flakes when tested with a fork.
  4. Meanwhile, melt the butter in a small skillet over medium-low heat. Cook, swirling constantly, just until the butter begins to brown.
  5. Add the cumin and lime juice and continue to cook, swirling 1 minute longer.
  6. Remove the cod from the oven. Set aside half the cod for Day
  7. Drizzle the cumin-lime butter over the remaining cod and serve with the potatoes and peas.
  8. Place sweet potatoes in a large saucepan and cover with salted water. Bring to a boil. Reduce heat, cover, and simmer 10 to 12 minutes or until fork-tender.
  9. Drain.
  10. Add the zest, juice, butter and a dash of salt.
  11. Beat with an electric mixer until the potatoes are light and fluffy.
  12. Place sugar snap peas in a steamer and steam until tender but still crisp, about 4 minutes. Toss with mint, season, and serve.

Nutrition Facts

Calories685kcal
Protein41.03%
Fat11.32%
Carbs47.65%

Properties

Glycemic Index
42.5
Glycemic Load
34.56
Inflammation Score
-10
Nutrition Score
51.527825811635%

Flavonoids

Eriodictyol
0.96mg
Hesperetin
2.72mg
Naringenin
0.35mg
Apigenin
0.17mg
Luteolin
0.38mg
Kaempferol
0.03mg
Myricetin
0.11mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:685kcal
34.25%
Fat:8.53g
13.12%
Saturated Fat:4.18g
26.11%
Carbohydrates:80.76g
26.92%
Net Carbohydrates:66.74g
24.27%
Sugar:20.19g
22.43%
Cholesterol:161.33mg
53.78%
Sodium:1108.15mg
48.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:69.55g
139.1%
Vitamin A:50086.09IU
1001.72%
Selenium:115.68µg
165.26%
Vitamin C:94.24mg
114.24%
Phosphorus:920.72mg
92.07%
Vitamin B6:1.76mg
87.84%
Potassium:2853.91mg
81.54%
Manganese:1.26mg
63.23%
Magnesium:228.02mg
57.01%
Fiber:14.02g
56.08%
Vitamin B12:3.11µg
51.79%
Vitamin B3:9.81mg
49.05%
Vitamin B1:0.72mg
47.85%
Vitamin B5:4.17mg
41.66%
Copper:0.73mg
36.3%
Vitamin K:37.45µg
35.67%
Iron:6.18mg
34.34%
Vitamin B2:0.54mg
31.94%
Folate:118.8µg
29.7%
Vitamin E:3.94mg
26.24%
Calcium:227.7mg
22.77%
Vitamin D:3.06µg
20.41%
Zinc:2.95mg
19.65%