Description
Seafood Medley from New England brings together succulent shrimp and tender cod in a delightful coastal-inspired dish that will make your dinner table sing with ocean flavors. Perfectly seasoned and quick to prepare, this recipe delivers a fresh, satisfying meal that connects you directly to the bountiful waters of the Northeast.
Ingredients
Scale
Primary Proteins:
- 1 lb cod fillets
- ½ lb raw large shrimp
Flavor Enhancers:
- ¼ cup lemon juice
- 2 tablespoons olive oil
- 1 tablespoon whole grain mustard
- 1 tablespoon honey mustard
- 1 teaspoon lemon pepper seasoning
- ½ teaspoon salt
Aromatics and Liquid:
- 3 green onions
- ½ cup broth or water
- Cooked rice (for serving)
Instructions
- Preheat your oven to 425°F and prepare cooked rice as your base dish.
- Pat both 1 lb cod fillets and ½ lb large shrimp completely dry using paper towels, removing all excess moisture.
- Whisk together ½ cup broth, ¼ cup lemon juice, 2 tbsp olive oil, 1 tbsp whole grain mustard, 1 tbsp honey mustard, 1 tsp lemon pepper seasoning, and ½ tsp salt in a mixing bowl.
- Transfer cod chunks and shrimp into an oven-safe baking dish, spreading them in a single layer.
- Scatter 3 diced green onions across the seafood and pour the prepared marinade evenly over the top.
- Gently toss the seafood to ensure complete coating with the sauce.
- Slide the baking dish into the preheated 425°F oven and bake for 8-12 minutes until shrimp turn bright pink and cod becomes opaque.
- Remove the seafood using a slotted spatula, transferring to a serving plate.
- Pour remaining liquid into a stovetop pan and simmer for 5-8 minutes to create a thickened sauce.
- Plate your rice, top with the baked seafood, and drizzle the reduced sauce over everything.
Notes
- Pat the seafood dry thoroughly to ensure a crisp exterior and prevent steaming instead of roasting.
- Fresh seafood works best, but high-quality frozen fish can deliver excellent results when thawed completely.
- The sauce reduction concentrates flavor, so watch carefully to prevent burning and stir occasionally while simmering.
- Consider swapping rice or pasta with roasted vegetables for a lower-carb option that keeps the dish light and protein-focused.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Shrimp
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 3 to 4
- Calories: 240 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 11 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 1 g
- Protein: 28 g
- Cholesterol: 120 mg