Baked Cod with Roasted Cauliflower and Quinoa

Name: Baked Cod with Roasted Cauliflower and Quinoa
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1
Cuisine: American
Ingredients: 5 oz cod fillet (about 141.8g, fresh or thawed); 1 cup cauliflower, roasted (about 240g, cut into florets); 1/2 cup quinoa, cooked (cooked weight); 1 tbsp olive oil (extra virgin); to taste salt (for seasoning); to taste black pepper (for seasoning); 1 piece lemon wedge (optional, for serving)

400 kcal · 43 g protein · 10 minutes · 1 servings

Add to my plan

Baked Cod with Roasted Cauliflower and Quinoa

Enjoy a healthy and flavorful meal featuring tender baked cod fillet paired with perfectly roasted cauliflower and fluffy quinoa. This balanced dish is rich in protein, moderate in healthy fats, and provides satisfying complex carbohydrates.

400 kcal 43 g protein 10 minutes

Ingredients

cod fillet 5 oz
cauliflower, roasted 1 cup
quinoa, cooked 1/2 cup
olive oil 1 tbsp
salt to taste
black pepper to taste
lemon wedge 1 piece

Method

Preheat Oven and Prepare Cauliflower. Preheat your oven to 425°F (220°C). Wash and cut the cauliflower into bite-sized florets. Place them on a baking sheet and drizzle with half the olive oil (about 1/2 tbsp). Sprinkle lightly with salt and pepper. Toss to coat evenly.
Tip: Use parchment paper on the baking sheet for easier cleanup and to prevent sticking.
Roast Cauliflower. Place the baking sheet with cauliflower in the oven. Roast for about 20 minutes, stirring halfway through, until the cauliflower is golden brown and tender.
Tip: Stirring halfway ensures even roasting and caramelization.
Prepare Cod Fillet. While the cauliflower roasts, pat the cod fillet dry with paper towels. Place it on a small baking dish or oven-safe pan. Drizzle the remaining olive oil (about 1/2 tbsp) over the fish, and season with salt and pepper to taste.
Tip: Drying the fish helps it bake evenly and prevents it from steaming.
Bake Cod. Once the cauliflower has about 10 minutes left, put the cod in the oven. Bake the cod at 425°F (220°C) for 10 minutes or until it flakes easily with a fork and is opaque throughout.
Tip: Check the fish at 8 minutes to avoid overcooking, as oven temperatures vary.
Heat Quinoa. If your cooked quinoa is cold, warm it gently in a microwave-safe bowl or on the stove over low heat, stirring occasionally until heated through.
Tip: Add a splash of water if quinoa seems dry while reheating.
Plate and Serve. Arrange the roasted cauliflower and warm quinoa on a plate. Place the baked cod fillet on top or beside them. Optionally, squeeze fresh lemon juice over the fish for added brightness.
Tip: Garnish with fresh herbs like parsley or dill if available for extra flavor.

Pro tips

To ensure even cooking, cut cauliflower florets to similar sizes.
Use a meat thermometer to check cod’s internal temperature; it should reach 145°F (63°C).