Mediterranean Baked Cod with Roasted Zucchini and Lemon-Herb Quinoa (Monday, October 28, 2024)
30 min1 serving450 kcal
A balanced dinner recipe with clear preparation steps and practical nutrition values.
450kcal
Calorie balance
Macros per serving
Estimated calorie contribution from protein, carbohydrates and fats.
Protein35 g · 31% kcal
Carbohydrates45 g · 40% kcal
Fats15 g · 29% kcal
Ingredients
Cod Fillet150g
Zucchini200g
Quinoa (uncooked)50g
Lemon1/2
Fresh Herbs (rosemary, thyme)1 tbsp, chopped
Olive Oil1 tbsp
Method
- 1
Preheat oven to 200°C (400°F).
- 2
Toss sliced zucchini with 1/2 tbsp olive oil, salt, and pepper. Roast for 15 minutes.
- 3
Cook quinoa according to package directions.
- 4
Place cod fillet on a baking sheet. Drizzle with remaining olive oil, lemon juice, and sprinkle with herbs, salt, and pepper.
- 5
Bake cod for 12-15 minutes, or until cooked through.
- 6
Serve cod with roasted zucchini and quinoa.
At a glance
Nutrition per serving
Calories450kcal
Protein35g
Carbs45g
Fats15g
Ingredient detail
Nutrition per 100 g
Reference values for the main ingredients used in this recipe.
| Ingredient | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| Cod Fillet | 90 | 20 g | 0 g | 1 g |
| Zucchini | 17 | 1 g | 3 g | 0 g |
| Quinoa (uncooked) | 368 | 14 g | 64 g | 6 g |
| Lemon | 29 | 0.5 g | 9 g | 0.3 g |
| Fresh Herbs (rosemary, thyme) | 131 | 3 g | 20 g | 5 g |
| Olive Oil | 884 | 0 g | 0 g | 100 g |
