Lemon Herb Cod with Quinoa and Green Beans
Ingredients Knolling 1:1
388
Calories
44g
Protein
39g
Carbs
7g
Fat
Flaky cod seared in olive oil with lemon, garlic and parsley, over quinoa with snappy green beans and wilted spinach.
Kcal 388 · Protein 44 g · Carbs 39 g · $ 4.00 per serving
Protein 44g · Carbs 39g · Fat 7g
10 min
Prep
15 min
Cook
$ 4
Per Plate
388
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz cod, patted dry and whole
- 1/2 cup cooked quinoa
- 1.5 cups green beans, trimmed
- 1 cup spinach, rinsed
- 1 tsp olive oil
- 1 lemon, halved
- 1/4 cup parsley, chopped
- 2 cloves garlic, minced
- 12 oz cod, patted dry and whole
- 1 cup cooked quinoa
- 3 cups green beans, trimmed
- 2 cups spinach, rinsed
- 2 tsp olive oil
- 2 lemon, halved
- 1/2 cup parsley, chopped
- 4 cloves garlic, minced
- 24 oz cod, patted dry and whole
- 2 cups cooked quinoa
- 6 cups green beans, trimmed
- 4 cups spinach, rinsed
- 4 tsp olive oil
- 4 lemon, halved
- 1 cup parsley, chopped
- 8 cloves garlic, minced
- 36 oz cod, patted dry and whole
- 3 cups cooked quinoa
- 9 cups green beans, trimmed
- 6 cups spinach, rinsed
- 6 tsp olive oil
- 6 lemon, halved
- 1 1/2 cups parsley, chopped
- 12 cloves garlic, minced
- 48 oz cod, patted dry and whole
- 4 cups cooked quinoa
- 12 cups green beans, trimmed
- 8 cups spinach, rinsed
- 8 tsp olive oil
- 8 lemon, halved
- 2 cups parsley, chopped
- 16 cloves garlic, minced
Before You Start
Pat the cod dry, trim the green beans, rinse the spinach and mince the garlic so the pan never waits on you.
How To Make It
- Steam the green beans in a covered skillet with a splash of water over medium high heat, 4 to 5 minutes, until bright green and just tender, then move them to a plate.
- Wipe the skillet, add the olive oil and warm it over medium high heat, about 1 minute, until it shimmers.
- Lay the cod in the pan and sear 3 to 4 minutes a side, until it flakes easily with a fork and reaches 145°F in the center.
- Add the garlic and spinach beside the cod for the last minute, until the spinach wilts and the garlic is fragrant, then squeeze half the lemon over the fish.
- Spoon the quinoa onto a plate, add the green beans, spinach and cod, scatter the parsley, and serve with the other lemon half.
Fix It: If the cod sticks, leave it 30 seconds more; it lets go of the pan when the crust has formed.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 15 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories388
- Protein44g
- Carbs39g
- Fat7g
- Fiber11g
- Sodium137mg
Bonus Benefits
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cod: lean protein, reported to keep you full on fewer calories.
Green Beans: fiber, reported to add volume to the plate.
Cod: lean protein, reported to keep you full on fewer calories.
Green Beans: fiber, reported to add volume to the plate.
Tools For This Recipe
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