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A light and healthy casserole featuring flaky cod and a medley of fresh vegetables like broccoli, bell peppers, and zucchini. Tossed in a zesty lemon-herb dressing and baked to perfection over a bed of fluffy quinoa, it's a complete and satisfying weeknight meal.
Preheat Oven and Cook Quinoa
Prepare Vegetables and Dressing
Assemble the Casserole
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A light and healthy casserole featuring flaky cod and a medley of fresh vegetables like broccoli, bell peppers, and zucchini. Tossed in a zesty lemon-herb dressing and baked to perfection over a bed of fluffy quinoa, it's a complete and satisfying weeknight meal.
This american recipe takes 65 minutes to prepare and yields 4 servings. At 500.57 calories per serving with 44g of protein, it's a beginner-friendly recipe perfect for dinner or lunch.
Bake the Casserole
Rest, Garnish, and Serve
To make this dairy-free, simply omit the Parmesan cheese or use a plant-based Parmesan alternative.
Replace the quinoa with an equal amount of cauliflower rice. Add the cauliflower rice raw to the bottom of the dish; it will cook with the other ingredients.
Add a can of rinsed and drained chickpeas to the vegetable mixture for an extra boost of plant-based protein.
Use pre-cut vegetables and pre-cooked quinoa pouches to significantly reduce the prep time.
Cod is an excellent source of Omega-3s, which are essential for heart health and brain function.
Quinoa is a complete protein, containing all nine essential amino acids, which supports muscle repair and growth.
The variety of vegetables provides a high amount of dietary fiber for digestive health, along with essential vitamins like C and K.
The combination of lean protein and high fiber makes this dish very satiating, helping you feel full and satisfied.
Yes, this is a very healthy and balanced meal. It's rich in lean protein and Omega-3 fatty acids from the cod, packed with fiber and vitamins from the vegetables, and provides complex carbohydrates from the quinoa.
A single serving of this Baked Fish and Vegetable Casserole contains approximately 500-550 calories, making it a substantial and nutritious main course.
Absolutely! Halibut, haddock, or salmon would be excellent substitutes for cod. Adjust baking time as needed based on the thickness of the fillets.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or in a 350°F (175°C) oven until warmed through to prevent the fish from becoming tough.