Looking for a delicious and simple way to boost your protein intake? This Lemon Herb Baked Cod with Quinoa is a fantastic choice. It’s light, flavorful, and packed with goodness to help you feel your best, whether you’re hitting the gym or just need a healthy meal.
Ingredients Needed
- One pound cod fillets
- Two tablespoons olive oil
- One lemon, juiced and zested
- One teaspoon dried oregano
- One teaspoon dried thyme
- Salt and black pepper to taste
- One cup quinoa, rinsed
- Two cups vegetable broth or water
- Fresh parsley, chopped (for garnish)
Step By Step Making
- Preheat your oven to 400°F (200°C).
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, oregano, thyme, salt, and pepper.
- Place the cod fillets in a baking dish. Pour the lemon herb mixture over the cod, ensuring each piece is coated.
- Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- While the cod is baking, cook the quinoa. In a saucepan, combine the rinsed quinoa and vegetable broth or water.
- Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed.
- Fluff the quinoa with a fork.
- Serve the baked cod over a bed of fluffy quinoa. Garnish with fresh chopped parsley.
Nutritional Value (per serving, estimates may vary)
This recipe, when divided into two servings, offers approximately:
- Protein: 35-40 grams
- Calories: 400-450
- Carbs: 30-35 grams
Health Benefits
Cod is an excellent source of lean protein, which is essential for muscle repair and growth. Protein helps you feel full longer, aiding in weight management. Quinoa is a complete protein source and provides complex carbohydrates for sustained energy. The lemon and herbs add flavor without extra calories and contribute antioxidants.
Disclaimer: This recipe information is provided by umernews.com for general informational purposes only.