Oven-Baked Cod with Herbed Quinoa
Flaky baked cod served over fluffy herbed quinoa. A gluten-free, healthy dinner with 38g protein and light, clean flavors.
PROTEIN 38g
CALORIES 370
P:E RATIO 0.9
TIME 25m
YIELD 4
P:E 0.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 cod fillets (6 oz each) FLAVOR
2 cups cooked quinoa CARB BASE
2 tbsp olive oil FLAVOR
2 tbsp lemon juice FLAVOR
1 tsp garlic powder FLAVOR
1 tsp dried parsley FLAVOR
1/4 cup fresh herbs (dill, parsley, chives) FLAVOR
1 cup cherry tomatoes, halved PRODUCE
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 3 days.
- Batching: Cod is one of the highest-protein, lowest-fat fish options available.
- Reheat: Oven at 275°F for 8 minutes or microwave 90 seconds.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 400°F. Place cod on a parchment-lined baking sheet.
02
THE MACRO PREP
Drizzle with olive oil and lemon juice. Season with garlic powder, parsley, salt, and pepper.
03
HIGH HEAT SEAR
Bake 12-15 minutes until fish flakes easily with a fork.
04
THE MACRO PREP
Mix quinoa with fresh herbs and cherry tomatoes.
05
STEP 5
Serve cod over herbed quinoa.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 4 cod fillets (6 oz each)
- 2 cups cooked quinoa
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp dried parsley
- 1/4 cup fresh herbs (dill, parsley, chives)
- 1 cup cherry tomatoes, halved
- Salt and pepper to taste