This dish brings together the mild, buttery flake of fresh cod with a vibrant, nutrient-dense base. It is a reliable, one-pan approach to a balanced dinner that feels light yet deeply satisfying.
A high-protein, heart-healthy dinner featuring baked cod fillets served over fluffy quinoa tossed with garlicky kale, fresh lemon, and a touch of olive oil. Preparation takes less than 40 minutes.
For the Cod:
• 4 cod fillets (6oz each)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• Sea salt & black pepper
For the Base:
• 1 cup dry quinoa
• 4 cups chopped kale
• 2 cloves garlic, minced
• 1 lemon, juiced and zested
1. Preheat your oven to 400°F (200°C).
2. Rinse quinoa under cold water. Boil in 2 cups of water for 15 minutes until fluffy.
3. Pat cod dry. Rub with oil, paprika, salt, and pepper. Place on a parchment-lined baking sheet.
4. Bake the fish for 12–15 minutes until it flakes easily with a fork.
5. Sauté garlic in a pan. Add kale and a splash of water until wilted. Fold in the cooked quinoa, lemon juice, and zest.
6. Serve the cod atop the quinoa bed.
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 42g |
| Fat | 12g |
| Carbohydrates | 45g |
Yes, halibut or tilapia work well as mild white fish alternatives.
Yes, quinoa is naturally gluten-free and a great complex carbohydrate source.
You can store leftovers in an airtight container for up to 2 days.
Stewart Lucas is the founder of NutriGuide. With over a decade of clinical experience in nutrition, hormone balance, and dietetic consulting, Stewart simplifies home cooking with science-backed diet plans, healthy ingredient hacks, and easy culinary techniques.
Please log in to leave a review.