Mediterranean Cod with Vegetables and Quinoa
A light and flavorful meal featuring perfectly baked cod with Mediterranean vegetables over a bed of fluffy quinoa, perfect for a satisfying yet low-calorie dinner.
20 min
Prep
35 min
Cook
4
Serves
360
Calories
Macros · per serving
35g protein
40g carbs
10g fat
Ingredients
For 4 servings
- 600 g cod fillet
- 1 cup quinoa
- 2 cups water
- 2 tbsp olive oil
- 1 red bell pepper
- 1 zucchini
- 200 g cherry tomatoes
- 1 red onion
- 2 cloves garlic
- 2 tbsp lemon juice
- 2 tbsp parsley
- salt — to taste
- black pepper — to taste
- 1 tsp dried oregano
Instructions
- 1
Preheat the oven to 200°C (400°F).
- 2
Rinse 1 cup of quinoa under cold water. In a pot, bring 2 cups of water to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and set aside.
- 3
While quinoa is cooking, chop red bell pepper, zucchini, and red onion into bite-sized pieces. Halve the cherry tomatoes. Mince garlic cloves.
- 4
Place cod fillets on a baking dish lined with parchment paper. Drizzle with 1 tbsp of olive oil, lemon juice, and season with salt, black pepper, and oregano.
- 5
In a separate bowl, toss chopped vegetables and minced garlic with remaining 1 tbsp olive oil, salt, and black pepper.
- 6
Arrange seasoned vegetables around the cod fillets in the baking dish.
- 7
Bake in the preheated oven for 20-25 minutes until the fish is opaque and flakes easily with a fork.
- 8
Once cooked, sprinkle with chopped parsley and serve the baked cod and vegetables over the prepared quinoa.
Cook it this week.
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