Name: Roasted Cod with Garlic-Lemon Broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Healthy
Ingredients: 4 cod fillets (6oz each); 1 large head of broccoli, cut into florets; 3 tbsp extra virgin olive oil; 3 cloves garlic, minced; 1 lemon, sliced into rounds; 1/2 tsp sea salt; 1/4 tsp cracked black pepper; 1/2 tsp red pepper flakes

2Instructions

Quick Summary

A high-protein, low-carb dinner that comes together in under 30 minutes. Perfect for a clean, nutritious weeknight meal.

Ingredients

4 cod fillets (6oz each)
1 large head of broccoli, cut into florets
3 tbsp extra virgin olive oil
3 cloves garlic, minced

1 lemon, sliced into rounds
1/2 tsp sea salt
1/4 tsp cracked black pepper
1/2 tsp red pepper flakes (optional)

Method

1. Preheat your oven to 400°F (200°C).
2. Toss broccoli florets with 2 tbsp olive oil, half the garlic, salt, and pepper on a large sheet pan. Roast for 10 minutes.
3. Push the broccoli to the sides. Place cod fillets in the center. Drizzle with remaining oil, garlic, and top with lemon slices.
4. Roast for another 10–12 minutes until the fish flakes easily with a fork and the broccoli is tender-crisp.

Stewart's Secret: Don't crowd the pan. If the broccoli is too packed, it will steam instead of roast. Use two pans if you need more space for that perfect charred edge.

Nutrition Snapshot

Protein	38g
Fat	12g
Carbs	8g
Calories	310 kcal

FAQ

Can I use frozen cod?

Yes, thaw it completely and pat it very dry with paper towels before seasoning.

What can I substitute for broccoli?

Asparagus or cauliflower florets work beautifully with this preparation.

How do I know when the fish is done?

The flesh should turn opaque and flake easily when pressed gently with a fork.

Roasted Cod with Garlic-Lemon Broccoli

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Method

Nutrition Snapshot

FAQ

Can I use frozen cod?

What can I substitute for broccoli?

How do I know when the fish is done?

Nutrition Information

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Stewart Lucas

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