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Herb-Crusted Cod with Quinoa and Roasted Vegetables
Herb-Crusted Cod with Quinoa and Roasted Vegetables

Herb-Crusted Cod with Quinoa and Roasted Vegetables
A nutritious dinner featuring cod, quinoa, and a variety of roasted vegetables.
Herb-Crusted Cod with Quinoa and Roasted Vegetables

This meal provides a balanced intake of protein, carbohydrates, and vegetables to support recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 300
    g
     cod fillet
  • 200
    g
     quinoa
  • 150
    g
     zucchini
  • 150
    g
     bell pepper
  • 100
    g
     cherry tomatoes
  • 30
    ml
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 5
    g
     salt
  • 2
    g
     black pepper
Preparation Time: 40 minutes
Herb-Crusted Cod with Quinoa and Roasted Vegetables
Instructions:
  1. Preheat the oven to 200°C.
  2. Cook quinoa according to package instructions.
  3. Slice zucchini and bell pepper into strips.
  4. Place zucchini, bell pepper, and cherry tomatoes on a baking sheet. Drizzle with half the olive oil, salt, and pepper. Roast for 20 minutes.
  5. Mix parsley, garlic, lemon zest, salt, and pepper. Coat cod fillets with this mixture.
  6. Heat remaining olive oil in a pan over medium heat. Cook cod for about 3-4 minutes on each side until golden brown.
  7. Serve cod with quinoa and roasted vegetables. Squeeze lemon juice over the top.
Nutrition Per Serving 1000 g Per 100g
Energy 2500 kcal 250 kcal
Protein 120 g 12.0 g
Fibre 30 g 3.0 g
Salt 5 g 0.5 g
Sugar 20 g 2.0 g
Carbohydrates 300 g 30.0 g
Fat 100 g 10.0 g
  • 300
    g
     cod fillet
  • 200
    g
     quinoa
  • 150
    g
     zucchini
  • 150
    g
     bell pepper
  • 100
    g
     cherry tomatoes
  • 30
    ml
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 5
    g
     salt
  • 2
    g
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Cook quinoa according to package instructions.

Slice zucchini and bell pepper into strips.

Place zucchini, bell pepper, and cherry tomatoes on a baking sheet. Drizzle with half the olive oil, salt, and pepper. Roast for 20 minutes.

Mix parsley, garlic, lemon zest, salt, and pepper. Coat cod fillets with this mixture.

Heat remaining olive oil in a pan over medium heat. Cook cod for about 3-4 minutes on each side until golden brown.

Serve cod with quinoa and roasted vegetables. Squeeze lemon juice over the top.

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