Well-balanced and healthy. (4 Servings)

This baked cod with steamed broccoli and quinoa is a well-balanced, heart-healthy meal ideal for supporting overall wellness. Cod is a lean source of protein and omega-3 fatty acids, which benefit heart and brain health. Steamed broccoli delivers fiber, vitamins, and antioxidants, while quinoa provides plant-based protein and essential minerals like magnesium. The meal is low in saturated fat, gluten-free, and rich in nutrients, making it suitable for various dietary needs. Its simple preparation preserves the natural flavors and keeps calories in check. This dish is both satisfying and nourishing, making it a great choice for lunch or dinner.

Ingredients

For the Cod

• 4 cod fillets (5–6 oz each)
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 garlic cloves, minced
• Salt and pepper (to taste)
• 1 tsp dried herbs (parsley, dill, or thyme)

For the Broccoli

• 4 cups broccoli florets

For the Quinoa

• 2 cups water or broth
• 1 cup quinoa
• Pinch of salt

Directions

1. Cook the Quinoa

1. Rinse quinoa under cold water.
2. In a saucepan, bring 2 cups water (or broth) and pinch of salt to a boil.
3. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes.
4. Remove from heat and let sit, covered, for 5 minutes. Fluff with fork.

2. Prepare and Bake the Cod

1. Preheat oven to 400°F (200°C).
2. Place cod fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and lemon juice. Sprinkle with garlic, salt, pepper, and herbs.
4. Bake for 12–15 minutes, until fish flakes easily with a fork.

3. Steam the Broccoli

1. Place broccoli florets in a steamer basket over boiling water.
2. Cover and steam for 5–6 minutes, until bright green and tender.

4. Serve

• Plate each serving with one cod fillet, 1 cup steamed broccoli, and ½ cup cooked quinoa.

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