Italian Baked Cod & Broccoli

Hi Three to Five Tribe! This year for Lent, I am giving up meat for 50 days and simultaneously participating in a Whole30, which means I am eating a lot of plants and seafood. Although I miss some of my favorite foods like cauliflower gnocchi and roasted balsamic chicken, I have pivoted and created some pretty delicious dishes like this recipe for baked cod and cauliflower gnocchi.

Italian Baked Cod & Broccoli


  • (1-2) Alaskan cod filets
  • (1-3) Cups roasted broccoli 
  • (1) Cup tomato sauce of choice – Sugar free if possible
  • Oregano – Optional 
  • Crushed red pepper flakes – Optional


1.) Set oven to 350 degrees. While oven is preheating, wash broccoli heads and cut into bite sized broccoli florets.

2.) Place the broccoli florets on a baking sheet and drizzle with avocado oil. Then, on a separate baking sheet, spray a light layer of avocado oil or EVOO spray then place cod filets on top of the sprayed area so they don’t stick.

3.) Roast the broccoli for 30-90 minutes depending on how roasted you like your broccoli. I notice if I have larger broccoli florets with thicker stems, I need to roast them longer to get them roasted to my liking. However, if you have smaller broccoli florets, you may only need to roast your broccoli for 30-45 minutes. It also depends on your oven.

4.) The cod should be cooked 25-30 minutes, but be sure to check the internal temperature to make sure it is thoroughly cooked all the way thru.

5.) Once the cod and broccoli are both cooked and roasted, plate them up and place a generous amount of your favorite tomato sauce on top then sprinkle with oregano. For an extra kick, sprinkle with some crushed red pepper flakes. In my humble opinion, why choose one when you can choose both!

Enjoy this delicious dish for all of your Fridays in Lent or eat any day of the week whenever you want a light and refreshing seafood dinner with a subtle touch of Italian flare.

Enjoying this dish three to five days a week,

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