Pork
Powerproteinplates
Lemon Basil Baked Cod with Garlic Quinoa
By Powerproteinplates Test KitchenReviewed by Powerproteinplates Editorial TeamPublished Apr 9, 2026 · Updated May 11, 2026
Mediterranean
30 mins
high-proteinmuscle-buildingfitness-friendlygluten-freedairy-freeeasy-recipesmeal-prep-friendlybalancedwhole-foodsheart-healthylow-calorie
A high-protein Mediterranean seafood dish featuring lemon and basil baked cod served with flavorful garlic quinoa. This gluten-free, dairy-free meal is perfect for muscle-building, heart-healthy diets, and meal prep enthusiasts seeking a balanced, low-calorie option.
Prep
10 min
Cook
20 min
Total
30 min
Servings
4
Difficulty
easy
Cuisine
Mediterranean
Ingredients
Servings
4
- 4 skinless, boneless cod fillets (about 6 ounces each)
- 2 tablespoons extra virgin olive oil
- Juice and zest of 1 large lemon
- 1/4 cup fresh basil leaves, chopped
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable broth or water
- 2 tablespoons olive oil (for quinoa)
- 2 garlic cloves, minced (for quinoa)
- Fresh basil leaves for garnish
- Lemon wedges, for serving
Instructions
-
Preheat oven to 400°F (200°C).
-
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, chopped basil, dried oregano, salt, and pepper to create the marinade.
-
Place cod fillets in a baking dish and evenly pour the marinade over them, coating each fillet thoroughly.
-
Let the cod marinate at room temperature for 10 minutes to enhance flavor absorption.
-
Meanwhile, rinse quinoa thoroughly under cold water to remove bitterness.
-
Heat 2 tablespoons olive oil in a medium saucepan over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant, avoiding browning.
-
Add the rinsed quinoa to the pan and toast it for 2-3 minutes, stirring regularly for even cooking.
-
Pour in the vegetable broth or water, bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes or until quinoa is tender and liquid has been absorbed.
-
Fluff the cooked quinoa with a fork and keep warm.
-
Bake the marinated cod in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
-
Remove the cod from the oven and let it rest for 2 minutes.
-
Serve the baked cod on a bed of garlic quinoa, garnished with fresh basil leaves and accompanied by lemon wedges.
Frequently Asked Questions
Reader questions and answers for this recipe will appear here.
Customize this Seafood dish to match your dietary needs or preferences with these nutrient-conscious swaps that maintain its balanced, high-protein, low-calorie profile:
- Chicken Breast: Use skinless chicken breasts instead of cod for a lean, muscle-building protein alternative.
- Lean Beef or Pork: Substitute with lean cuts such as sirloin or tenderloin for a richer flavor; suitable for paleo and keto diets but may increase calories and fat content.
- Vegetarian Options: Swap cod for firm tofu or tempeh, marinated similarly, to preserve protein content and balanced nutrition.
- Vegan Alternatives: Use baked chickpea patties or seasoned seitan to maintain a high-protein, plant-based, gluten-free, and dairy-free meal.
- Legumes Addition: Mix cooked lentils or white beans into the quinoa for added fiber and protein, enhancing meal prep versatility.
- Dairy Substitutes: The recipe is dairy-free; for a creamy texture, add nutritional yeast or a light drizzle of coconut yogurt if preferred.
- Time-saving Options: Use pre-cooked seafood like canned salmon or tuna to reduce preparation time without sacrificing nutrition.
These ingredient changes enable you to adjust the recipe to fit various dietary goals such as gluten-free, low-carb, heart-healthy, or weight loss while ensuring the dish remains delicious and nourishing.
Protein Highlight
The Lemon Basil Baked Cod with Garlic Quinoa is a nutrient-dense, high-protein meal delivering approximately 35 grams of premium lean protein per serving. Cod is a mild white fish renowned for its low-fat content and excellent amino acid profile, supporting muscle repair and growth. Paired with protein-packed quinoa, this dish offers sustained energy and nutritional balance. Its gluten-free and dairy-free nature makes it suitable for clean eating and fitness-focused diets. A heart-healthy and whole-foods meal, this recipe fuels recovery and promotes optimal wellness.
Goal Fit
This recipe is an ideal choice for muscle-building and heart-healthy diets. Lean cod provides high-quality protein essential for muscle maintenance and repair, while quinoa offers a complex carbohydrate source rich in fiber and vital amino acids. Naturally free from gluten and dairy, it suits individuals with dietary restrictions or sensitivities.
The wholesome ingredients and healthy fats from olive oil, combined with antioxidant-rich basil and lemon, support anti-inflammatory benefits and cardiovascular health. Quick to prepare and suitable for meal prepping, this recipe fits seamlessly into active lifestyles, delivering balanced nutrition without compromising taste or convenience.
Protein Density
This Mediterranean-inspired meal exemplifies a high-protein, muscle-building, and fitness-oriented recipe that is also gluten-free and dairy-free. Cod provides a lean, complete protein source, crucial for building and preserving lean muscle while remaining low in calories and fat. Quinoa enhances the dish by adding both protein and fiber, which promote satiety and digestive health.
This combination results in outstanding protein density — a high amount of protein relative to the dish’s calorie content — making it ideal for those focused on weight management or lean muscle gain. Additionally, the inclusion of heart-healthy olive oil and nutrient-rich herbs supports overall wellness. This balanced recipe is perfect for meal prep enthusiasts, athletes, and health-conscious eaters.
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