BAKED COD WITH QUINOA AND ASPARAGUS
Baked Cod with Quinoa and Asparagus is a nutritious, high-protein meal packed with delicate flavours and wholesome ingredients. The flaky, tender cod is lightly seasoned with salt, pepper, olive oil and a hint of lemon juice, then baked to perfection. This dish is served with fluffy quinoa and crisp, roasted asparagus. This dish offers a perfect balance of lean protein, fibre and essential nutrients. This easy-to-make recipe is ideal for those seeking a healthy, low-fat dinner that doesn’t compromise on taste with minimal ingredients and a straightforward preparation method. It is perfect for busy weeknights or meal prepping. The light, fresh flavours of cod and asparagus pair wonderfully with the nutty quinoa, making it a satisfying yet light meal. This baked cod meal is a fantastic choice, whether you’re looking for a low-carb option or a Mediterranean-inspired dish.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, One-Pot Wonders
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Summer Dish
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Low Fat, Gluten-Free
DISH TYPE
Seafood Dish, Healthy Dinner
INGREDIENTS
- 100g cod fillet
- 50g cooked quinoa
- 50g asparagus spears
- 1 tsp olive oil
- 1 tsp lemon juice
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 290
- Protein: 42g
- Carbohydrates: 18g
- Fibre: 3g
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 250mg
- Sugar: 1g
PREPARATION
- Preheat the oven: Set your oven to 200°C (400°F) and line a baking sheet with parchment paper.
- Season the cod: Place the cod fillet on the prepared baking sheet. Drizzle with olive oil, lemon juice, salt and pepper.
- Prepare the asparagus: Toss the asparagus with a bit of olive oil, salt and pepper. Arrange next to the cod.
- Bake the dish: Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork, and the asparagus is tender.
- Prepare the quinoa: While the cod bakes, ensure the quinoa is cooked. If not, cook according to package instructions.
- Assemble and serve: Plate the baked cod with quinoa and roasted asparagus. Drizzle extra lemon juice over the top before serving.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Check for doneness: Cod should reach an internal temperature of 60°C (140°F) to ensure it’s fully cooked.
- Quinoa cooking tip: Rinse quinoa under water before cooking to remove its natural bitterness.
- Crispy asparagus: Roast at a higher temperature (220°C) for a crispier texture.
- Use fresh cod: If using frozen cod, thaw it completely and pat dry before baking.
- Extra flavour: Add minced garlic or a sprinkle of paprika for additional taste.
VARIATIONS
- Garlic Butter Cod: Swap olive oil for melted garlic butter for a richer flavour.
- Spicy Option: Add chilli flakes or cayenne for a mild kick.
- Herb Upgrade: Garnish with fresh parsley or dill for a Mediterranean twist.
- Zesty Twist: Add lemon zest along with the juice for a stronger citrus flavour.
- Alternative Protein: Replace cod with salmon or tilapia for variety.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 180°C (350°F) for 5-7 minutes.
- Freezing: The baked cod can be frozen for up to 2 months. Thaw overnight in the fridge before reheating.
- Meal Prep Tip: Prepare quinoa and season cod in advance for quicker assembly before baking.