BAKED COD WITH QUINOA AND ROASTED ASPARAGUS
Baked Cod With Quinoa And Roasted Asparagus is a nutritious and high-protein meal packed with delicate flavours and wholesome ingredients. The flaky and tender cod is lightly seasoned with salt, pepper, olive oil and a hint of lemon juice, then baked to perfection. This baked code 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 and low-fat dinner that doesn’t compromise on taste, made 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 With Quinoa And Roasted Asparagus is a fantastic choice, whether you’re looking for a low-carbohydrate option or a Mediterranean-inspired dish.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, One-Pot Wonders
OCCASION/HOLIDAY
Casual Dinner, Picnic, Party, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Low Fat, Wheat / Gluten-Free
DISH TYPE
Seafood Main
INGREDIENTS
There are the following ingredients for Baked Cod With Quinoa And Roasted Asparagus:
- 100 grams | 3.53 ounces | 1 small cod fillet
- 50 grams | 1.76 ounces | ¼ cup cooked quinoa
- 50 grams | 1.76 ounces | about 5 thin asparagus spears
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon lemon juice, freshly squeezed
- 0.75 grams | 0.03 ounces | ⅛ teaspoon fine sea salt, to taste
- 0.30 grams | 0.01 ounces | ⅛ teaspoon black pepper, freshly ground, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 216 kilocalories
- Fat: 6.4 grams
- Saturated Fat: 0.9 grams
- Carbohydrate: 13.0 grams
- Sugar: 1.5 grams
- Fibre: 2.5 grams
- Sodium: 360 milligrams
- Protein: 26.3 grams
- Calcium: 37 milligrams
- Potassium: 533 milligrams
- Iron: 2.2 milligrams
PREPARATION
These steps are followed for the preparation of Baked Cod With Quinoa And Roasted Asparagus:
- Preheat The Oven: Set your oven to 200°Celsius (400° Fahrenheit) 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 to 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.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Baked Cod With Quinoa And Roasted Asparagus:
- Checking: Cod should reach an internal temperature of 60° Celsius 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°Celsius) for a crispier texture.
- Use Fresh Cod: If using frozen cod, thaw it completely and pat it 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 refrigerator for up to 3 days. Reheat in the oven at 180°Celsius for 5 to 7 minutes.
- Freezing: The baked cod can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Meal Preparation Tip: Prepare quinoa and season cod in advance for quicker assembly before baking.
