MARCH FEATURED RECIPE: Spring Vegetable & Herb Baked Cod

A high-protein, low-fat seasonal dish perfect for March!

📊 NUTRITION PROFILE

• High protein (25g per serving)
• Low fat (6g per serving)
• Gluten-free
• Rich in omega-3 fatty acids
• Excellent source of vitamins A, C, and D

🛒 INGREDIENTS

Serves 4

For the fish:

• 1½ pounds fresh cod fillets (or other white fish)
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 lemon, half juiced and half sliced
• 2 tablespoons fresh herbs (combination of dill, parsley, and chives)
• ¼ teaspoon sea salt
• Freshly ground black pepper to taste

For the spring vegetables:

• 1 bunch asparagus, woody ends trimmed
• 2 cups sugar snap peas
• 1 cup cherry tomatoes, halved
• 1 small leek, cleaned and sliced (white and light green parts only)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

👩‍🍳 INSTRUCTIONS

1. Preheat your oven to 400°F (200°C).
2. Prepare the vegetables: Toss asparagus, snap peas, cherry tomatoes, and leek with 1 tablespoon olive oil and lemon juice. Season with salt and pepper. Spread on a large rimmed baking sheet.
3. Prepare the fish: In a small bowl, combine 1 tablespoon olive oil, minced garlic, lemon juice, and half the fresh herbs.
4. Place the cod fillets on top of the vegetables. Drizzle with the herb oil mixture. Season with salt and pepper, then top with lemon slices.
5. Bake for 15-18 minutes, until the fish flakes easily with a fork and vegetables are tender-crisp.
6. Garnish with remaining fresh herbs before serving.

💡 CHEF'S TIPS

• Look for sustainably sourced cod. If you can't find cod, substitute with haddock, halibut, or another firm white fish.
• This is a perfect recipe to use early spring vegetables from White Barn Farm in Wrentham!
• For meal prep, you can prepare the herb oil and trim vegetables up to 24 hours in advance.
• Serve with a small portion of quinoa or brown rice if you need additional carbohydrates after a workout.

🥦 NUTRITION FACTS PER SERVING

• Calories: 195
• Protein: 25g
• Fat: 6g
• Carbohydrates: 10g
• Fiber: 4g
• Sodium: 320mg

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