Baked Cod with a Quinoa and Vegetable Medley

Lauren McDonagh-Pereira Photography

If you’re looking for a healthy and delicious dinner that is easy to prepare, look no further! This baked cod with quinoa and vegetable medley is the perfect meal for a nutritious and satisfying evening. Packed with lean protein, fiber, and a variety of vitamins and minerals, this dish will leave you feeling full and nourished without the guilt.

Ingredients:

For the Baked Cod:

4 cod fillets (6 ounces each)

2 tablespoons olive oil
1 lemon (sliced for garnish and juice)
2 cloves garlic, minced

Salt and pepper to taste
Fresh parsley or dill for garnish (optional)

For the Quinoa and Vegetable Medley:

1 cup quinoa (uncooked)
2 cups water or vegetable broth
1 bell pepper, diced (any color)

1 zucchini, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped

1 tablespoon olive oil
1 teaspoon dried oregano
Salt and pepper to taste

Fresh basil or parsley for garnish (optional)

Instructions:

Prepare the Quinoa:
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium saucepan, combine the quinoa and water (or vegetable broth) and bring to a boil.
- Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the water is absorbed.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.

Prepare the Vegetables:
- While the quinoa is cooking, prepare the vegetables.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the diced bell pepper, zucchini, cherry tomatoes, and red onion to the skillet.
- Sauté for about 5-7 minutes, or until the vegetables are tender and slightly caramelized.
- Season with dried oregano, salt, and pepper to taste.
- Combine the cooked vegetables with the quinoa and mix well. Keep warm.
Prepare the Cod:
- Preheat your oven to 400°F (200°C).
- Place the cod fillets on a baking sheet lined with parchment paper.
- Drizzle the olive oil over the cod fillets and rub the minced garlic evenly on top.
- Squeeze fresh lemon juice over the fillets and season with salt and pepper to taste.
- Bake in the preheated oven for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
Serve:
- Divide the quinoa and vegetable medley among four plates.
- Place a baked cod fillet on top of each portion of quinoa.
- Garnish with fresh parsley or dill and lemon slices if desired.
- Serve immediately and enjoy your healthy and flavorful dinner.

Nutritional Information (per serving):

Calories: Approximately 400-450 calories
Protein: 35 grams
Fat: 12 grams

Carbohydrates: 40 grams
Fiber: 5 grams
Sugars: 6 grams

Benefits of This Meal

Baked cod is an excellent source of lean protein, low in fat, and rich in vitamins and minerals, including B vitamins and omega-3 fatty acids. Quinoa is a high-protein grain that is gluten-free and provides essential amino acids, while the colorful vegetables add a variety of vitamins, minerals, and antioxidants.

Tips for Perfect Baked Cod

Choose Fresh Cod: Opt for fresh, high-quality cod fillets for the best flavor and texture.
Don’t Overcook: Keep an eye on the cod while baking to avoid overcooking, which can make the fish dry.

Season Well: Adjust the seasoning to your taste preferences, adding herbs and spices as desired.

Variations

Different Fish: You can substitute cod with other white fish like haddock, tilapia, or halibut.
Add More Veggies: Feel free to add other vegetables like spinach, asparagus, or carrots to the medley.

Spice It Up: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.

This baked cod with quinoa and vegetable medley is a wholesome and flavorful meal that is perfect for dinner any night of the week. It’s simple to make, packed with nutrients, and sure to become a favorite in your household.