Baked Cod

by Tikofoods
4 Servings
35 min

This has to be the healthiest and yummiest meal on my page! I am slowly introducing myself to fish and seafood because it is so good for you - and it turns out I really like it!

This was my first time cooking cod and it turned out great. You could use any white fish for this recipe, such as tilapia.

The lemon vinaigrette and fresh herbs are so fresh and perfect for a Spring recipe. This meal is impressive, yet simple and healthy, yet filling. I will definitely cook this again!

This low carb high protein meal will inspire you to meal prep. Seriously, make extra because this is perfect for lunches!

Follow my Instagram @tikofoods for more healthy meals!

Recipe details
  • 4  Servings
  • Prep time: 20 Minutes Cook time: 15 Minutes Total time: 35 min
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For the Cod
  • 4 pieces of Cod
  • 1 lemon
  • 3 minced garlic cloves
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/4 cup sliced green onions
  • 1/4 cup chopped parsley
  • 1/2 cup olive oil
For the Quinoa & Veggies
  • 2 cups of quinoa
  • 4 cups of veggie stock or water
  • 1 bunch of asparagus
  • 2 cups cherry tomatoes
  • 1 tbsp olive oil
  • 1 tsp maldon or kosher salt
For the Viniagrete
  • 1 lemon
  • 3-5 tbsp olive oil
  • 1 tbsp finely chopped green onions
  • 1 tbsp finely chopped parsley
  • 1/2 tsp salt
  • 1/2 tsp pepper
For the Cod
Marinate cod pieces with juice from 1 lemon, 3 minced garlic cloves, 1 tsp salt, 1/2 tsp pepper, 1/4 cup green onions, 1/4 cup chopped parsley, and 1/2 cup olive oil
Preheat oven to 425 F
Heat a cast iron pan and add the fish, searing 2 minutes per side
Place in oven at 425 F for approximately 5 minutes or until cooked through
For the Quinoa & Veggies
Rinse the quinoa using a sieve
Bring veggie stock or water to a boil then add quinoa and cover with a lid
Bring the heat down to a simmer until all water is absorbed and quinoa is tender
Add asparagus and cherry tomatoes to a cast iron pan or grill
Drizzle with olive oil and season with salt
Cook until asparagus is browned and tomatoes blister
For the Vinaigrette
Combine lemon juice, olive oil, sliced green onions, chopped parsley, salt, and pepper
Taste and adjust accordingly
  • Marinating the fish for at least two hours is not necessary but will make it much more flavorful!
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