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Tomato and Herb Baked Cod with Quinoa and Spinach
Tomato and Herb Baked Cod with Quinoa and Spinach

Tomato and Herb Baked Cod with Quinoa and Spinach
A light yet satisfying meal featuring baked cod with tomatoes and herbs, served with quinoa and spinach.
Tomato and Herb Baked Cod with Quinoa and Spinach

Provides a balanced meal with lean protein, complex carbohydrates, and vegetables to support energy needs for cycle training.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 3
    item
     tomato
  • 100
    g
     quinoa
  • 100
    g
     spinach
  • 2
    tbsp
     olive oil
  • 1
    tbsp
     lemon juice
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 35 minutes
Tomato and Herb Baked Cod with Quinoa and Spinach
Instructions:
  1. Preheat the oven to 180°C.
  2. Place the cod fillet in a baking dish.
  3. Slice the tomatoes and arrange them over the cod.
  4. Drizzle with olive oil and lemon juice.
  5. Mince the garlic and sprinkle over the fish along with chopped parsley, salt, and pepper.
  6. Bake for 20-25 minutes until the cod is cooked through.
  7. Meanwhile, cook quinoa according to package instructions.
  8. Steam the spinach until wilted.
  9. Serve the baked cod with quinoa and spinach on the side.
Nutrition Per Serving 550 g Per 100g
Energy 378 kcal 69 kcal
Protein 40 g 7.3 g
Fibre 8 g 1.5 g
Salt 2 g 0.4 g
Sugar 6 g 1.1 g
Carbohydrates 45 g 8.2 g
Fat 15 g 2.7 g
  • 200
    g
     cod fillet
  • 3
    item
     tomato
  • 100
    g
     quinoa
  • 100
    g
     spinach
  • 2
    tbsp
     olive oil
  • 1
    tbsp
     lemon juice
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the oven to 180°C.

Place the cod fillet in a baking dish.

Slice the tomatoes and arrange them over the cod.

Drizzle with olive oil and lemon juice.

Mince the garlic and sprinkle over the fish along with chopped parsley, salt, and pepper.

Bake for 20-25 minutes until the cod is cooked through.

Meanwhile, cook quinoa according to package instructions.

Steam the spinach until wilted.

Serve the baked cod with quinoa and spinach on the side.

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