Baked Cod with Roasted Vegetables
Flaky baked cod with colorful roasted vegetables. A light, protein-rich dinner that's naturally low in calories and full of flavor.
Baked Cod with Roasted Vegetables has 320 calories per serving, with 34g protein, 20g carbs, 10g fat, and 5g fiber. Prep 10 min, cook 20 min.
Nutrition per serving
1 serving(s)
320
Calories
34g
Protein
68% DV
20g
Carbs
7% DV
10g
Fat
13% DV
* %DV based on a 2000 calorie diet
💪 34g protein per serving.
🔥 10.6g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
20 min
Servings
1
Est. Cost
$5.00
Why You’ll Love This Baked Cod
Cod is one of the best low-calorie fish options — at only 82 calories per 100g, it’s incredibly lean while providing 18g of protein. This baked cod with roasted vegetables is a complete meal at just 320 calories, making it perfect for a calorie deficit. The lemon and olive oil keep it moist and flavorful without added fat.
Ingredients
- 180g cod fillet
- 1 cup zucchini, sliced
- ½ cup carrot, sliced
- ¼ onion, sliced
- 1 tbsp olive oil
- Juice from ½ lemon
- Salt, pepper, and herbs to taste
Instructions
-
Preheat oven to 400°F (200°C).
-
Arrange vegetables on a baking sheet lined with parchment paper.
-
Place the cod on top of the vegetables.
-
Drizzle with olive oil and lemon juice. Season with salt, pepper, and your favorite herbs.
-
Bake for 15-20 minutes until the cod flakes easily and vegetables are tender.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 34g |
| Carbs | 20g |
| Fat | 10g |
| Fiber | 5g |
Tips
- Other fish: Try this with tilapia, halibut, or any white fish.
- Add more veggies: Bell peppers, asparagus, or cherry tomatoes work great too.
- Meal prep: Bake multiple servings and store for 2-3 days.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
oven
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