Baked Cod with a Quinoa and Vegetable Medley

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.


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)


  1. 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.
  2. 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.
  3. 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.
  4. 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.


  • 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.

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