Lemon Herb Baked Cod with Roasted Mediterranean Vegetables

Recipe Introduction

Quick Hook

Fancy a bit of the Med, but stuck in rainy Britain? This Lemon Herb Baked Cod is your ticket! Looking for healthy dinner ideas for weight management that don’t taste like rabbit food? This recipe is bursting with flavour.

It's tangy, herby, and ever so slightly posh, innit?

Brief Overview

This dish is a nod to the Mediterranean diet recipes for weight loss , all sun-kissed flavours and good for-you ingredients.

Dead easy to make, it will take about 45 minutes from start to finish. It makes 4 servings. Perfect for a family dinner or some easy meal prep high protein low carb .

Main Benefits

Cod is a champion source of lean protein. This recipe is packed with vitamins and good fats. Serve it any night of the week, especially when you fancy something light but satisfying.

What makes this recipe special? It’s simple elegance. It feels like you’ve made a real effort without actually breaking a sweat.

Let's Talk About Cod!

Right, so, why cod? Honestly, it’s a brilliant, readily available fish. It’s mild enough that even the fussy eaters won’t complain.

Plus, it's one of the top healthy fish dinner recipes out there. But the star here is the lemon herb marinade.

It wakes up the cod and mingles beautifully with the roasted veg.

Veggie Vibes

Think sunshine on a plate. That is what those roasted Mediterranean vegetables are. Bell peppers, zucchini, red onion, and garlic.

It is a colourful explosion of goodness. They are tossed with olive oil and herbs, then roasted to perfection. Feel free to swap in other veggies you like such as aubergine.

Time to Get Cooking!

You’ll need some bits and bobs. A baking sheet is essential. Two bowls one for the veg and one for the marinade.

A zester if you’re feeling fancy, but you can always finely chop the lemon peel. It won't be as professional, but does the job.

High Protein Low Carb Recipes Don't Have to Be Boring

I remember thinking that low carb dinner options were just salad. Oh, how wrong I was. This recipe proves that you can have delicious healthy high protein meals without feeling like you're missing out on the good stuff.

It’s also a great option for those looking for cheap high protein low carb meals . Plus, the baked cod recipes for weight loss will make you feel like you're dining at a fancy restaurant, even on a Tuesday night.

Who says quick and easy weight loss dinners can't be delicious, right? And if you're counting calories, this dish fits the bill as one of the tastiest low calorie dinner recipes you'll find.

Ingredients & Equipment

Alright, let's talk ingredients for this Lemon Herb Baked Cod sensation! This isn't just about chucking things together. It's about flavour, freshness and ticking all the boxes for healthy dinner ideas for weight management.

So, grab your apron and let's get cracking.

Main Ingredients: The Lowdown

• Red Bell Pepper: 1 large (about 200g/7oz ). Go for firm and shiny.
• Yellow Bell Pepper: 1 large (about 200g/7oz ). Same drill as above!
• Zucchini: 1 large (about 200g/7oz ). Should be firm and unblemished.
• Red Onion: 1 large , sliced (about 150g/5oz ). The sharper the better!
• Garlic: 2 cloves , minced (about 6g/0.2oz ). Fresh is always best here, honestly.
• Olive Oil: 2 tablespoons (for veggies) and 2 tablespoons (for the cod).
• Dried Oregano: 1 teaspoon (about 2g/0.07oz ).
• Dried Thyme: ½ teaspoon (about 1g/0.04oz ).
• Cod Fillets: 4 , each 4-6 ounces (about 500g/1.1 lbs total). Fresh cod is key! Look for firm, translucent flesh that doesn't smell too fishy. This is one of my favourite healthy high protein meals for a reason.
• Fresh Lemon Juice: 2 tablespoons (about 30ml/1 fl oz ). Bottled works but fresh is miles better.
• Fresh Parsley: 1 tablespoon , chopped (about 5g/0.2oz ).
• Fresh Dill: 1 tablespoon , chopped (about 5g/0.2oz ).
• Lemon Zest: 1 teaspoon (about 2g/0.07oz ).

Seasoning Notes: Secret Spice Magic

Oregano and thyme are your go-to here. They scream 'Mediterranean'! Lemon zest is essential . Trust me on this. For quick substitution options , dried herbs can work instead of fresh, but half the quantity.

Want extra flavour? A little sprinkle of fennel seeds will give a lovely aniseed lift. Think of this as the spice rack's answer to the Beatles.

It can assist you on your journey to discover new and easy meal prep high protein low carb alternatives.

Equipment Needed: Keep It Simple

• Large baking sheet. Get one that's big enough to spread everything out!
• Mixing bowl. For tossing the veggies.
• Small bowl. For the cod marinade.
• Citrus zester (optional). But makes life easier.
• Citrus juicer (optional). Again, makes life easier. A fork can do the trick though!

Honestly? This is a pretty straightforward recipe. You don't need a load of fancy gadgets. Just the basics. Now, about these low calorie dinner recipes ...

Lemon Herb Baked Cod: Your Ticket to a Tasty and Healthy Dinner Ideas for Weight Loss

Fancy a bit of the Med without the pricey flight? This Lemon Herb Baked Cod with Roasted Mediterranean Vegetables is just the ticket.

Honestly, it's become one of my go-to healthy high protein meals . It’s so simple, even I can’t mess it up and trust me, that's saying something! One study shows the Mediterranean diet can help with sustained weight loss when combined with exercise.

Plus, you can easily adapt this for various dietary needs . I think that this a great low calorie dinner recipe for you.

Getting Your Ducks in a Row: Prep Steps

First things first, let's get prepped. Chop your veggies red and yellow bell peppers, zucchini, and red onion. Mince the garlic, and grab your herbs.

Having everything ready beforehand is a total time saver, you know? And remember, oven gloves on when dealing with a hot baking sheet!

step-by-step to Cod Perfection

Right, here's the lowdown on how to cook this beaut.

1. Whack the oven on to 400° F ( 200° C/Gas Mark 6) .
2. Toss the chopped peppers, zucchini, onion, and garlic with 2 tablespoons olive oil, 1 teaspoon dried oregano, ½ teaspoon dried thyme, salt, and pepper.
3. Spread those veggies on a baking sheet and roast for 15 minutes .
4. While the veggies are roasting, mix 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 tablespoon fresh parsley, 1 tablespoon fresh dill, and 1 teaspoon lemon zest with salt and pepper in a bowl.
5. Take the baking sheet out. Arrange the cod fillets amongst the veg.
6. Drizzle the lemon herb mix over the fish. Bake for another 10- 15 minutes , until the cod flakes easily and reaches 145° F ( 63° C) .

Pro Tips for a Cracking Cod Dish

Want to take this dish from good to amazing ? Here's my advice. The biggest mistake people make is overcooking the cod, so keep an eye on it.

Fresh herbs make a massive difference, trust me.

Want to get ahead? You can chop the vegetables earlier in the day and keep them in the fridge. This recipe would work well with my Easy Meal Prep High Protein Low Carb ideas, especially if you want to save some time.

Honestly, this baked cod recipe for weight loss is a winner. It's packed with flavour, good for you, and dead easy.

Give it a go and let me know what you think! And remember, if you're looking for more High Protein Low Carb Recipes , I've got loads more up my sleeve.

Recipe Notes For Weight Loss

Right then, let's dive into some extra bits and bobs about this Lemon Herb Baked Cod. Consider these your cheat sheet to healthy dinner ideas for weight loss success.

Honestly, it's all about tweaking things to suit your taste and making life a little easier, innit?

Plating Like a Pro

Fancy giving it some welly with the presentation? Arrange the roasted veggies nicely. Pop the cod on top. A sprinkle of extra herbs makes it look dead posh.

And, if you're feeling fruity, a few lemon wedges are spot on. For a side, couscous works like a charm.

As for drinks, a Sauvignon Blanc pairs nicely. The best part about it is that it is high protein low carb recipes that are easy to prepare.

Storing and Reheating: Sorted!

Got leftovers? No worries. This recipe makes a perfect low carb dinner. Bung the cod and veg in an airtight container.

Into the fridge it goes for up to 3 days. Want to reheat it? Oven's best at 350° F ( 175° C) for about 10 minutes.

Microwave works too. But honestly, it dries the fish out a bit. Freezing isn't ideal for the fish but roasting vegetables can be frozen.

Mix It Up, Mate!

Want a different flavour profile or need a different diet adaptation? No sweat. For a spicy kick, add a pinch of chilli flakes.

For a low-carb version, ditch the roasted potatoes. Instead use cauliflower rice, a very simple way to create easy meal prep high protein low carb.

For an Italian twist? Use Italian seasoning. Grated Parmesan during the last bit of baking. Sorted! Try some mediterranean diet recipes for weight loss or baked cod recipes for weight loss

Nutrition Nuggets

This recipe is brilliant for you. Each serving is around 350 calories . It's chock full of 35g protein with only 10g of carbs .

Cod is fantastic for a lean protein and also a good source of omega-3 fatty acids. They are good for your heart.

The veggies? Vitamins and fibre galore!

Hopefully this is one of the great healthy high protein meals you'll make this year.

So, there you have it. A cracking guide to make this recipe truly your own! Don't be afraid to experiment and have some fun.

Getting closer to your goals for low calorie dinner recipes is totally doable with a bit of kitchen magic!