High Protein Baked Cod with Mixed Vegetables
Elevate your weeknight dinner with this High Protein Baked Cod with Mixed Vegetables—a flavorful, nutrient-packed meal that’s as easy to prepare as it is satisfying. Tender cod fillets are seasoned with a zesty blend of olive oil, lemon juice, garlic, and fresh parsley before being baked to perfection alongside a vibrant medley of cherry tomatoes, zucchini, red bell pepper, and broccoli. This one-pan recipe is rich in protein, low in carbs, and bursting with Mediterranean-inspired flavors. Perfect for a healthy lifestyle, it’s ready in just 40 minutes, making it an ideal option for busy weeknights or meal prep. Serve it hot with a squeeze of fresh lemon and watch it become your go-to healthy dinner!
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Recipe Information
Ingredients
- 4 pieces cod fillets
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 200 grams cherry tomatoes, halved
- 1 medium zucchini, sliced
- 1 medium red bell pepper, sliced
- 150 grams broccoli florets
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 4 slices lemon slices
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with some olive oil.
In a small bowl, mix together olive oil, lemon juice, minced garlic, and fresh parsley.
Season the cod fillets with salt and black pepper on both sides. Place them on the prepared baking sheet.
Drizzle half of the olive oil mixture over the cod fillets and gently rub it in to ensure they are evenly coated.
Arrange cherry tomatoes, zucchini slices, red bell pepper slices, and broccoli florets around the cod fillets on the baking sheet.
Drizzle the remaining olive oil mixture over the vegetables. Sprinkle the vegetables with salt, pepper, and dried oregano.
Place lemon slices on top of the cod fillets for added flavor.
Bake in the preheated oven for 25 minutes or until the cod is cooked through and flake easily with a fork, and the vegetables are tender.
Once baked, remove from the oven and let it rest for a minute before serving.
Serve the baked cod and vegetables hot, garnished with additional fresh parsley if desired. Enjoy your high-protein, delicious meal!
Nutrition Facts
Calories |
1205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 2872 mg | 125% | |
| Total Carbohydrate | 35.8 g | 13% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 17.3 g | ||
| Protein | 155.8 g | 312% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 306 mg | 24% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 4720 mg | 100% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
