Here’s a lean, high-protein recipe for Baked Cod with Roasted Brussels Sprouts and Quinoa
a nutrient-dense meal perfect for bodybuilders or anyone seeking a balanced, muscle-friendly dinner!
Ingredients (Serves 2)
For the Baked Cod:
- 2 cod fillets (6-8 oz each)
- 1 tbsp olive oil or melted butter
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp lemon zest (or 1 tbsp lemon juice)
- Salt and pepper (to taste)
- Optional: fresh parsley or dill for garnish
For the Roasted Brussels Sprouts:
- 1 lb Brussels sprouts (trimmed and halved)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp red pepper flakes (optional)
- Salt and pepper (to taste)
For the Quinoa:
- 1/2 cup uncooked quinoa (or 1.5 cups cooked)
- 1 cup water or low-sodium vegetable broth
Instructions
1. Preheat the Oven:
- Preheat to 400°F (200°C).
2. Prep the Brussels Sprouts:
- Toss halved Brussels sprouts with olive oil, garlic powder, red pepper flakes, salt, and pepper.
- Spread on a baking sheet in a single layer. Roast for 20-25 minutes, flipping halfway, until crispy and golden.
3. Cook the Quinoa:
- Rinse quinoa under cold water. Combine with water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until fluffy.
4. Season and Bake the Cod:
- Pat cod fillets dry. Brush with olive oil and season with garlic powder, smoked paprika, lemon zest, salt, and pepper.
- Place on a parchment-lined baking sheet. Bake for 12-15 minutes until the fish flakes easily with a fork.
5. Assemble the Meal:
- Plate the baked cod alongside quinoa and roasted Brussels sprouts.
- Garnish with fresh herbs and a squeeze of lemon juice.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~35-40g (cod + quinoa)
- Carbs: ~35-40g (quinoa + Brussels sprouts)
- Fats: ~12-15g (olive oil + cod)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Cod is lean, low-calorie, and rich in B12 and omega-3s for muscle repair and joint health.
- Fiber & Antioxidants: Brussels sprouts provide vitamins C and K, plus fiber for digestion.
- Complex Carbs: Quinoa is a complete protein and gluten-free carb source for sustained energy.
- Quick & Meal-Prep Friendly: All components can be cooked in under 30 minutes and stored for 3-4 days.
Pro Tips
- Boost Flavor: Add a drizzle of balsamic glaze to the Brussels sprouts or a sprinkle of Parmesan.
- Lower Carbs: Swap quinoa for cauliflower rice.
- Extra Crispy Sprouts: Air-fry Brussels sprouts at 375°F (190°C) for 12-15 minutes.
Enjoy this clean, flavorful meal to fuel your workouts and recovery! 🐟🥗💪