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Pan-Seared Cod with Autumn Vegetables and Quinoa
Pan-Seared Cod with Autumn Vegetables and Quinoa

Pan-Seared Cod with Autumn Vegetables and Quinoa
A nutritious dinner featuring fresh cod and seasonal vegetables, complemented by quinoa.
Pan-Seared Cod with Autumn Vegetables and Quinoa
Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 100
    g
     quinoa
  • 150
    g
     butternut squash
  • 100
    g
     brussels sprouts
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 35 minutes
Pan-Seared Cod with Autumn Vegetables and Quinoa
Instructions:
  1. Preheat oven to 200°C.
  2. Cook quinoa according to package instructions.
  3. Peel and cube butternut squash. Halve brussels sprouts.
  4. Toss squash and sprouts with 1 tbsp olive oil, salt, and pepper. Roast for 20 minutes.
  5. Heat remaining olive oil in a pan over medium heat. Add minced garlic and cook until fragrant.
  6. Season cod fillet with salt and pepper. Sear in the pan for 3-4 minutes on each side until cooked through.
  7. Squeeze lemon juice over the cod and sprinkle with chopped parsley.
  8. Serve cod with roasted vegetables and quinoa.
Nutrition Per Serving 580 g Per 100g
Energy 437 kcal 75 kcal
Protein 40 g 6.9 g
Fibre 8 g 1.4 g
Salt 2 g 0.3 g
Sugar 5 g 0.9 g
Carbohydrates 50 g 8.6 g
Fat 15 g 2.6 g
  • 200
    g
     cod fillet
  • 100
    g
     quinoa
  • 150
    g
     butternut squash
  • 100
    g
     brussels sprouts
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat oven to 200°C.

Cook quinoa according to package instructions.

Peel and cube butternut squash. Halve brussels sprouts.

Toss squash and sprouts with 1 tbsp olive oil, salt, and pepper. Roast for 20 minutes.

Heat remaining olive oil in a pan over medium heat. Add minced garlic and cook until fragrant.

Season cod fillet with salt and pepper. Sear in the pan for 3-4 minutes on each side until cooked through.

Squeeze lemon juice over the cod and sprinkle with chopped parsley.

Serve cod with roasted vegetables and quinoa.

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