Baked Cod with Barley and Steamed Zucchini

Name: Baked Cod with Barley and Steamed Zucchini
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1
Cuisine: American
Ingredients: 5 oz Cod fillet (about 140g, fresh or thawed); 1/2 cup Cooked pearl barley (about 90g, cooked); 1 cup Steamed zucchini (about 120g, sliced); 1 tbsp Olive oil (15ml, extra virgin recommended); to taste Lemon juice (freshly squeezed); to taste Salt; to taste Black pepper (freshly ground)

535 kcal · 48 g protein · 10 minutes · 1 servings

Add to my plan

Baked Cod with Barley and Steamed Zucchini

Enjoy a healthy and flavorful meal featuring tender baked cod paired with nutty pearl barley and fresh steamed zucchini. This balanced dish combines lean protein, wholesome grains, and vibrant vegetables, all enhanced with a touch of olive oil and zesty lemon juice.

535 kcal 48 g protein 10 minutes

Ingredients

Cod fillet 5 oz
Cooked pearl barley 1/2 cup
Steamed zucchini 1 cup
Olive oil 1 tbsp
Lemon juice to taste
Salt to taste
Black pepper to taste

Method

Preheat the oven. Set your oven to 375°F (190°C) to preheat while you prepare the cod.
Tip: Preheating ensures even cooking of the fish.
Prepare the cod fillet. Pat the cod fillet dry with paper towels to remove excess moisture. Place it on a baking dish lined with parchment paper or lightly greased with olive oil.
Tip: Dry fish cooks better and develops a nicer texture.
Season the cod. Drizzle half the olive oil (about 1/2 tbsp) over the cod. Sprinkle salt and freshly ground black pepper evenly on both sides. Add a squeeze of fresh lemon juice to enhance flavor.
Tip: Be gentle when flipping the fish to keep it intact.
Bake the cod. Place the baking dish in the preheated oven. Bake the cod for 15-20 minutes, or until it flakes easily with a fork and is opaque throughout.
Tip: Check at 15 minutes to avoid overcooking.
Cook the pearl barley. If you do not have cooked barley ready, rinse 1/4 cup dry pearl barley under cold water. Combine with 1/2 cup water in a small pot, bring to a boil, then simmer covered for 25-30 minutes until tender. Drain any excess water.
Tip: Cooking barley in advance saves time on meal day.
Steam the zucchini. Wash and slice the zucchini into rounds or half-moons about 1/4 inch thick. Place in a steamer basket over boiling water, cover, and steam for 4-5 minutes until tender but still bright green.
Tip: Avoid over-steaming to keep zucchini crisp and flavorful.
Finish the barley and zucchini. Toss the cooked barley with the remaining 1/2 tbsp olive oil, salt, and pepper to taste. Season the steamed zucchini lightly with salt, pepper, and a squeeze of lemon juice.
Tip: Olive oil adds richness and helps flavors meld.
Plate and serve. Place the baked cod on a plate alongside the barley and steamed zucchini. Optionally, garnish with a lemon wedge or fresh herbs like parsley for extra freshness.
Tip: Serve immediately to enjoy the best texture and flavor.

Pro tips

Use a fish spatula or wide, thin spatula to handle the cod gently when plating.
Cook pearl barley in larger batches and refrigerate leftovers for quick meals later.