Introduction
The baked cod with vegetables It's a light, protein-rich dish packed with authentic flavors. Thanks to the simplicity of the ingredients and the oven-baked recipe, it retains all its nutritional properties, making it ideal for those seeking a healthy and tasty meal, even on the go or after a workout.
Ingredients (for 1 person)
- 160 g fresh or frozen cod fillet
- 100 g courgettes
- 80 g cherry tomatoes
- 60 g peppers
- 1 teaspoon extra virgin olive oil (5 g)
- Oregano or thyme to taste
- Salt and pepper to taste
- Lemon juice to taste
Step-by-step procedure
- Cut the vegetables into small pieces and arrange them on a baking tray.
- Season with oil, salt, pepper and herbs.
- Add the cod fillet on top of the vegetables.
- Bake in a preheated oven at 180°C for 20–25 minutes.
- Serve warm with a squeeze of lemon.
Estimated nutritional values (per serving)
- Calories: ~290 kcal
- Protein: ~32 g
- Carbohydrates: ~12 g
- Fat: ~10 g
Balanced, light and protein-rich dish, also perfect in a fit diet plan.
Tips & Variations
- Extra carbohydrates: combine with 50g of brown rice or quinoa.
- Fresher version: add black olives and capers.
- On the road: in Mediterranean restaurants you can easily order grilled cod with vegetables, a light and typical choice.
Imagine the scent of the Mediterranean: freshly picked vegetables, cod slowly baking in the oven, releasing an aroma reminiscent of simple, authentic seaside lunches. A dish that combines tradition and lightness, capable of instantly transporting you to vacation, even if you're at home or in a hostel. With every bite, you savor the perfect blend of sea and land, a true sensory journey through the colors and flavors of the Mediterranean.
Useful links
- 👉 Indoor Workout
- 👉 Recipes on the Go
- 👉 USDA FoodData Central
- 👉 Harvard TH Chan – The Nutrition Source
FAQ
1. Can I substitute cod?
Yes, with hake or sea bream.
2. Can it be prepared in advance?
Yes, it keeps for 1–2 days in the refrigerator.
3. Is it suitable as a post-workout meal?
Absolutely: Lean proteins and vegetables aid recovery without weighing you down.
Conclusion + Call to Action
The Baked cod with Mediterranean vegetables It's a healthy, light, and balanced dish that brings the authentic flavors of the sea and land to the table.
👉 Want to discover other protein-packed and easy-to-prepare dishes? Explore the section Recipes on the Go and match them with ours Workout to always stay fit, wherever you are.
