Lemon Herb Baked Cod with Roasted Potatoes & Green Beans — 44g Protein, Under $5
Baked white fish sounds simple because it is — and that is exactly the point. Cod is one of the leanest, highest-protein fish you can buy, and when it is seasoned properly and baked at high heat, it comes out flaky, juicy, and genuinely flavourful in under fifteen minutes. Paired with crispy roasted potatoes and tender green beans all done on the same sheet pan, this solo dinner is as close to effortless as a full meal gets. Under five dollars, one pan, minimal dishes, and a macro profile that is hard to beat. This is what budget healthy eating actually looks like.
Ingredients
Method
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or foil.
- Toss the halved potatoes with half the olive oil, salt, pepper, and a pinch of oregano. Spread on one half of the baking sheet in a single layer.
- Roast the potatoes for 12 minutes while you prepare everything else.
- Pat the cod fillet dry with a paper towel. In a small bowl, mix the remaining olive oil, lemon juice, minced garlic, oregano, parsley, salt, and pepper. Brush or spoon this mixture generously over the cod.
- After the potatoes have roasted for 12 minutes, push them slightly to the side. Add the cod fillet to the centre of the baking sheet and place lemon slices on top if using.
- Add the green beans to the remaining space on the tray, season lightly with salt and pepper.
- Return the tray to the oven and bake for a further 12–14 minutes, until the cod flakes easily with a fork and the potatoes are golden and crispy at the edges.
- Remove from the oven and rest for 2 minutes. Finish with chili flakes and a small drizzle of olive oil if desired.
- Serve directly from the tray — no transfer needed.
Notes
Frozen cod fillets are nutritionally identical to fresh and are regularly sold at half the price — always check the freezer aisle before buying fresh fish. A bag of frozen cod portions is far more economical than individual fresh fillets and keeps for months. Baby potatoes are convenient but regular potatoes cubed to the same size work equally well and cost significantly less per kilogram. Green beans are one of the cheapest fresh vegetables available year-round, and frozen green beans are even cheaper with zero waste.
