Can I meal prep Lemon Basil Baked Cod with Garlic Quinoa?

Yes. Portion it into airtight containers and keep toppings, sauces, or crunchy finishes separate when that will protect the texture.

How can I increase the protein?

Add a little more cod or pair the recipe with a compatible high-protein side such as Greek yogurt, eggs, tofu, beans, or lean meat depending on the recipe style.

Can I make it lighter?

Use measured oil, lighter dairy or sauce options, and a larger vegetable portion while keeping the main protein amount steady.

What should I watch when swapping ingredients?

Keep moisture, salt, and cooking time in mind because high-protein swaps can dry out or firm up faster than the original ingredient.

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Seafood

Lemon Basil Baked Cod with Garlic Quinoa

Name: Lemon Basil Baked Cod with Garlic Quinoa
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 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

By Powerproteinplates Editorial TeamPublished Apr 9, 2026 | Updated Jul 22, 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.

Lemon Basil Baked Cod with Garlic Quinoa

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

Powerproteinplates Lemon Basil Baked Cod with Garlic Quinoa ingredients image

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.

Powerproteinplates Lemon Basil Baked Cod with Garlic Quinoa process and serving image

Tips

Protein Highlight

cod gives this seafood recipe its main protein focus, while supporting ingredients add texture, fiber, or slow-burning carbohydrates. Keep the protein portion clear on the plate instead of letting sauces, toppings, or starches become the bulk of the meal.

Goal Fit

This recipe fits meal prep, active-week eating, and balanced family meals because it combines familiar ingredients with a fitness-friendly structure. Use it when you want a practical option that can support recovery, satiety, or steady energy without turning the meal into a supplement-style dish.

Protein Density

To keep the protein density strong, measure calorie-dense extras and add more cod or a compatible high-protein side before increasing the starch or sauce. If you scale the recipe, preserve the ratio between the protein base and the vegetables, grains, or toppings.

Frequently Asked Questions

Can I meal prep Lemon Basil Baked Cod with Garlic Quinoa?: Yes. Portion it into airtight containers and keep toppings, sauces, or crunchy finishes separate when that will protect the texture.
How can I increase the protein?: Add a little more cod or pair the recipe with a compatible high-protein side such as Greek yogurt, eggs, tofu, beans, or lean meat depending on the recipe style.
Can I make it lighter?: Use measured oil, lighter dairy or sauce options, and a larger vegetable portion while keeping the main protein amount steady.
What should I watch when swapping ingredients?: Keep moisture, salt, and cooking time in mind because high-protein swaps can dry out or firm up faster than the original ingredient.

Ingredient Replacements

skinless, boneless cod fillets: Use the closest lean protein or high-protein base that fits the recipe format, and keep the portion similar so the texture and protein balance stay intact.
extra virgin olive oil: Swap with a similar cooked grain, vegetable, dairy item, or pantry ingredient when needed, adjusting liquid or cooking time if the replacement is wetter or drier.
Juice and zest of 1 large lemon: Use a related spice, herb, sauce, or aromatic if this ingredient is unavailable, then taste before adding extra salt or heat.
Gluten-free option: Choose certified gluten-free grains, crumbs, sauces, and pantry items when cross-contact matters.
Dairy-free option: Replace yogurt, cheese, kefir, or milk-based ingredients with unsweetened high-protein dairy-free alternatives when they fit the recipe.
Calorie adjustment: Keep oils, sweeteners, nuts, cheese, and creamy sauces measured so the recipe stays aligned with a protein-forward plate.

Storage

Cool Lemon Basil Baked Cod with Garlic Quinoa before storing, refrigerate in airtight containers for up to 4 days, keep crisp toppings or fresh garnishes separate when useful, freeze only if the main ingredients tolerate thawing well, and reheat gently with a splash of liquid or a short oven, skillet, microwave, or air-fryer warm-up that matches the recipe texture.

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Lemon Basil Baked Cod with Garlic Quinoa

Recipe Details

Ingredients

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