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Autumn Herb-Crusted Cod with Roasted Brussels Sprouts and Quinoa
Autumn Herb-Crusted Cod with Roasted Brussels Sprouts and Quinoa

Autumn Herb-Crusted Cod with Roasted Brussels Sprouts and Quinoa
A nutritious dinner featuring seasonal cod, Brussels sprouts, and quinoa.
Autumn Herb-Crusted Cod with Roasted Brussels Sprouts and Quinoa

This meal provides a balanced intake of protein, carbs, and vegetables, supporting muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 150
    g
     brussels sprouts
  • 100
    g
     quinoa
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 40 minutes
Autumn Herb-Crusted Cod with Roasted Brussels Sprouts and Quinoa
Instructions:
  1. Preheat the oven to 200°C.
  2. Rinse the quinoa under cold water and cook according to package instructions.
  3. Trim and halve the Brussels sprouts. Toss them with 1 tbsp olive oil, salt, and pepper.
  4. Place the Brussels sprouts on a baking sheet and roast for 20 minutes.
  5. In a small bowl, mix chopped parsley, minced garlic, lemon zest, salt, and pepper.
  6. Brush the cod fillet with remaining olive oil and press the herb mixture onto the top.
  7. Place the cod on a baking sheet and bake for 12-15 minutes until cooked through.
  8. Serve the cod with roasted Brussels sprouts and quinoa.
Nutrition Per Serving 600 g Per 100g
Energy 397 kcal 66 kcal
Protein 35 g 5.8 g
Fibre 8 g 1.3 g
Salt 2 g 0.3 g
Sugar 3 g 0.5 g
Carbohydrates 45 g 7.5 g
Fat 15 g 2.5 g
  • 200
    g
     cod fillet
  • 150
    g
     brussels sprouts
  • 100
    g
     quinoa
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Rinse the quinoa under cold water and cook according to package instructions.

Trim and halve the Brussels sprouts. Toss them with 1 tbsp olive oil, salt, and pepper.

Place the Brussels sprouts on a baking sheet and roast for 20 minutes.

In a small bowl, mix chopped parsley, minced garlic, lemon zest, salt, and pepper.

Brush the cod fillet with remaining olive oil and press the herb mixture onto the top.

Place the cod on a baking sheet and bake for 12-15 minutes until cooked through.

Serve the cod with roasted Brussels sprouts and quinoa.

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