Baked Cod with Roasted Vegetables
Flaky baked cod with colorful roasted vegetables. A light, protein-rich dinner that's naturally low in calories and full of flavor.
Nutrition per serving
1 serving(s)
320
Calories
34g
Protein
20g
Carbs
10g
Fat
Prep Time
10 min
Cook Time
20 min
Servings
1
Est. Cost
$5.00
Why You’ll Love This Baked Cod
Cod is one of the best low-calorie fish options — at only 82 calories per 100g, it’s incredibly lean while providing 18g of protein. This baked cod with roasted vegetables is a complete meal at just 320 calories, making it perfect for a calorie deficit. The lemon and olive oil keep it moist and flavorful without added fat.
Ingredients
- 180g cod fillet
- 1 cup zucchini, sliced
- ½ cup carrot, sliced
- ¼ onion, sliced
- 1 tbsp olive oil
- Juice from ½ lemon
- Salt, pepper, and herbs to taste
Instructions
-
Preheat oven to 400°F (200°C).
-
Arrange vegetables on a baking sheet lined with parchment paper.
-
Place the cod on top of the vegetables.
-
Drizzle with olive oil and lemon juice. Season with salt, pepper, and your favorite herbs.
-
Bake for 15-20 minutes until the cod flakes easily and vegetables are tender.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 34g |
| Carbs | 20g |
| Fat | 10g |
| Fiber | 5g |
Tips
- Other fish: Try this with tilapia, halibut, or any white fish.
- Add more veggies: Bell peppers, asparagus, or cherry tomatoes work great too.
- Meal prep: Bake multiple servings and store for 2-3 days.
Dietary tags
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