Disclosure: This shop has been compensated by Inmar Intelligence and its advertiser. All opinions are mine alone. #HeartHealthyMazola
This fresh cod and vegetable sheet pan meal is so colorful and delicious, plus it features Mazola® Corn Oil. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, visit Mazola.com.
Today’s recipe is all about fresh ingredients, beautiful colors, and light yet satisfying food.
I love cooking and developing new recipes, but after receiving the surprising news that my cholesterol levels were higher than usual, it was time for me to make some small changes in my diet. Now, I’m not going to lie, now and then I enjoy a good burger (with french fries and everything!), but I do understand that I need to be conscious of what I eat. Hence, I’ve been baking and grilling a lot, and I’ve been trying to eat better-for-you foods such as fish, chicken, and lots of green vegetables.
I must say that I’m also buying and learning about ingredients to help me on this new journey of eating better. For instance, I’ve learned that Mazola Corn Oil has more cholesterol-blocking plant sterols than other cooking oils–four times more than an extra virgin and one and a half times more than canola oil. Plus, clinical studies indicate that when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut. That makes me happy!
The recipe I’m sharing today is packed with good-for-you ingredients such as fresh codfish, asparagus, tomatoes, and onions; It is a whole meal in one sheet, and it only takes 30 minutes to cook!
The ingredients:
Codfish: I’m using cod, a fish with a mild flavor and a dense, flaky white meat. This type of fish is excellent for baking and tastes great with any seasoning.
I’m using Mazola Corn Oil for this recipe. I like the fact that Mazola has a high smoke point of 450°F. Many not realize that all cooking oils have a smoke point that, once exceeded, only negatively affects the food’s flavor and nutritional value, and Mazola Corn Oil is an all-purpose cooking oil that is a heart-healthy* choice for your family. Variety of uses includes baking, grilling, sautéing, stir-frying, or mixing up a marinade or dressing.
The Veggies: I like the combination and flavors of onions, asparagus, and tomatoes together. Potatoes and carrots are also a delicious choice for a more hearty meal.
Check out Mazola.com for recipe inspiration!
Let’s get cooking!
Fresh Cod and Vegetable Sheet Pan Meal
Ingredients
- 2 tbsp Mazola Corn Oil
- 4 4oz Fresh Codfish fillets patted dry
- 1 lb Fresh Asparagus ends trimmed
- 1 pint Grapes or Cherry tomatoes halves
- 1 medium purple or red onion sliced
- 1 tsp Italian Seasoning
- 1 tsp fresh lemon juice
Instructions
- Preheat the oven to 400°
- In a large sheet pan lined with parchment paper, arrange the fresh cod, asparagus, onions, and tomatoes.
- Season generously with Italian seasoning.
- Drizzle with Mazola Corn Oil and Lemon Juice.
- Bake for 30 minutes.
What do you think about this recipe? What other one-sheet meal idea do you have? Share with us!
* see Mazola.com for information on the relationship between corn oil and heart health.
As always,
Happy cooking!
Johanny
