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Baked Cod with Autumn Vegetables and Quinoa
Baked Cod with Autumn Vegetables and Quinoa

Baked Cod with Autumn Vegetables and Quinoa
A nutritious dinner featuring baked cod with a medley of seasonal vegetables and quinoa.
Baked Cod with Autumn Vegetables and Quinoa

To provide a balanced meal with the remaining carbs needed for the day, along with a good balance of protein and vegetables.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 100
    g
     quinoa
  • 100
    g
     carrot
  • 150
    g
     butternut squash
  • 1
    item
     red onion
  • 1
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 0.5
    item
     lemon
  • 1
    tsp
     thyme
  • 0.5
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 40 minutes
Baked Cod with Autumn Vegetables and Quinoa
Instructions:
  1. Preheat the oven to 200°C.
  2. Rinse the quinoa under cold water and cook according to package instructions.
  3. Peel and chop the carrot and butternut squash into small cubes.
  4. Slice the red onion and mince the garlic.
  5. In a baking dish, combine the carrot, butternut squash, red onion, and garlic. Drizzle with olive oil, and season with salt, pepper, and thyme.
  6. Place the cod fillet on top of the vegetables. Squeeze lemon juice over the fish.
  7. Bake in the oven for 20-25 minutes until the cod is cooked through and the vegetables are tender.
  8. Serve the baked cod and vegetables over a bed of cooked quinoa.
Nutrition Per Serving 700 g Per 100g
Energy 468 kcal 67 kcal
Protein 35 g 5.0 g
Fibre 8 g 1.1 g
Salt 1 g 0.1 g
Sugar 10 g 1.4 g
Carbohydrates 55 g 7.9 g
Fat 15 g 2.1 g
  • 200
    g
     cod fillet
  • 100
    g
     quinoa
  • 100
    g
     carrot
  • 150
    g
     butternut squash
  • 1
    item
     red onion
  • 1
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 0.5
    item
     lemon
  • 1
    tsp
     thyme
  • 0.5
    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.

Peel and chop the carrot and butternut squash into small cubes.

Slice the red onion and mince the garlic.

In a baking dish, combine the carrot, butternut squash, red onion, and garlic. Drizzle with olive oil, and season with salt, pepper, and thyme.

Place the cod fillet on top of the vegetables. Squeeze lemon juice over the fish.

Bake in the oven for 20-25 minutes until the cod is cooked through and the vegetables are tender.

Serve the baked cod and vegetables over a bed of cooked quinoa.

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