Baked Cod with Lemon & Broccoli

Dinner · Easy · 23 min (5 prep + 18 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Baked Cod with Lemon & Broccoli — high-protein dinner recipe

Baked Cod with Lemon & Broccoli delivers 70 g of protein for just 6 g net carbs — ready in about 23 minutes. That's enough high-quality protein in one sitting to clear the leucine threshold for muscle repair.

70 gProtein
6 gNet carbs
16 gFat
4 gFiber
420Calories

Ingredients

  • 300 g Cod fillet
  • 150 g Broccoli florets
  • 10 g Parmesan cheese
  • 1 tbsp Olive oil
  • Lemon, garlic, paprika, salt, to taste

Equipment

  • non-stick skillet
  • oven + sheet pan

Method

  1. Heat oven to 200C/400F. Place cod and broccoli on a sheet pan.
  2. Drizzle with olive oil, garlic, paprika and salt; top cod with lemon slices.
  3. Bake 14-16 min until cod is opaque and flakes. Dust the broccoli with parmesan.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Cod is ultra-lean, so you get a huge protein hit for just ~420 calories — ideal on a cut.

Dietary swaps

Dairy-free: Parmesan cheese → nutritional yeast or vegan parmesan (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 420 kcal · 70 g protein · 6 g net carbs · 16 g fat (3.5 g sat) · 4 g fiber · 2.5 g sugar · 860 mg sodium. Allergens: Milk, Fish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

Get the full cookbook (PDF) — 100 recipes, 3 meal plans & the science →