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Plated Sheet Pan Cod and Spring Pea Risotto with High-Protein Lemon-Herb Crema.

Sheet Pan Cod and Spring Pea Risotto with High-Protein Lemon-Herb Crema

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Prep Time 15 minutes
Cook Time 25 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 485
Ingredients Method Notes

Ingredients
  

  • For the Sheet Pan Cod
  • 4 cod fillets approx. 6 oz each
  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic minced
  • 1 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • Salt and black pepper to taste
  • For the Spring Pea Risotto
  • 1.5 cups arborio rice
  • 4 cups low-sodium vegetable or chicken broth warmed
  • 1 cup fresh or frozen green peas
  • 1 medium yellow onion finely diced
  • 2 cloves garlic minced
  • 2 tbsp olive oil
  • 1/4 cup freshly grated Parmesan cheese
  • Salt and black pepper to taste
  • For the High-Protein Lemon Herb Crema
  • 1 cup plain Greek yogurt
  • 1 tbsp lemon juice
  • 2 tbsp fresh dill finely chopped
  • 1 tbsp fresh parsley finely chopped
  • 1 clove garlic minced or grated
  • 1 tbsp olive oil
  • Salt to taste

Method
 

  1. [Prep] Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
  2. [Make the Cod] Pat cod fillets dry. In a small bowl, whisk olive oil, minced garlic, lemon juice, lemon zest, oregano, thyme, salt, and pepper. Brush over the cod fillets. Place on the baking sheet and bake for 12-15 minutes until flaky.
  3. [Make the Risotto] In a large skillet, heat 2 tbsp olive oil over medium heat. Sauté diced onion and minced garlic for 4-5 minutes until soft.
  4. Add the arborio rice and stir for 2 minutes to toast.
  5. Add the warm broth, one ladle at a time, stirring frequently. Allow the liquid to absorb before adding the next ladle. Repeat for 18-20 minutes until the rice is creamy and al dente.
  6. Stir in the green peas and Parmesan cheese. Cook for 2 more minutes. Season with salt and pepper.
  7. [Make the Crema] In a small bowl, whisk together the Greek yogurt, lemon juice, chopped dill, parsley, grated garlic, olive oil, and salt.
  8. [Assemble] Plate a bed of risotto, top with the baked cod, and drizzle generously with the lemon-herb crema. Garnish with fresh herbs and lemon zest.

Notes

Sheet Pan Cod Tips

  • Dry the Fish: Always pat the cod dry with paper towels before oiling. Excess moisture causes the fish to steam and become soggy rather than roast.
     
  • Doneness Check: Cod is ready when it reaches an internal temperature of 145°F (63°C) or when the flesh flakes easily with a fork and turns opaque.

Risotto Mastery

  • Warm Your Broth: Never add cold broth to the rice. Cold liquid drops the cooking temperature, shocking the rice and ruining the creamy starch release.
  • Stirring Frequency: You do not need to stir constantly. Stir frequently enough to keep the rice from sticking to the bottom and to help release starches.
  • The "Al Dente" Bite: The rice is perfect when it is creamy on the outside but still holds a slight bite in the center.

Crema & Prep

  • Yogurt Selection: Use Greek yogurt, not regular yogurt. Regular yogurt is too runny and will make the crema watery.
  • Resting: Make the crema first and let it sit in the fridge while you cook. This allows the garlic and herb flavors to fuse beautifully.