Tasty Baked Cod with Quinoa

Disclaimer: Our editors have used AI to create or enhance parts of this article and some images. All content has been fact-checked by our team to ensure accuracy.

Finding a quick and healthy dinner option that the whole family will enjoy can feel like an uphill battle. Between after-school activities, work deadlines, and the general chaos of weeknight schedules, it’s tempting to just order takeout and call it a day.

That’s why this baked cod with quinoa has become my go-to dinner solution: it’s both nutritious and satisfying, takes minimal prep time, and comes together on a single sheet pan. Plus, it’s a great way to introduce more fish into your weekly meal rotation without any fuss.

Which Kind of Cod Should I Use?

For this recipe, you’ll want to look for thick, white cod fillets – either Pacific or Atlantic cod will work great. Fresh cod is wonderful if you can find it, but don’t worry if frozen is your only option since most “fresh” cod at the supermarket was actually frozen at sea anyway. When shopping, look for fillets that are about 1.5 inches thick and have a clean, white color without any brown spots or yellowing. If you’re using frozen cod, make sure to thaw it completely in the refrigerator overnight and pat it dry with paper towels before cooking to help it brown nicely in the oven.

Options for Substitutions

This recipe is pretty adaptable and here’s how you can switch things up:

• Cod fillets: If cod isn’t available, you can use other mild white fish like haddock, halibut, or pollock. Just adjust cooking time based on the thickness of your fillets – thinner pieces will cook faster.
• Quinoa: Not a quinoa fan? Try using brown rice or couscous instead. For rice, you’ll need to adjust cooking time to about 45 minutes and use 2 cups of water. Couscous needs just 5 minutes and equal parts water to couscous.
• Cornstarch: All-purpose flour works just as well for coating the fish. Use the same amount as called for with cornstarch.
• Fresh lemon: If you’re out of fresh lemon, you can use 2 tablespoons of bottled lemon juice, though fresh is better for zesting. In a pinch, lime can work too.
• Sweet paprika: Regular paprika is fine here, or you could use smoked paprika for a different flavor profile. Just remember that smoked paprika has a stronger taste, so use a smaller amount.
• Garlic: If you’re out of fresh garlic, you can use garlic powder – about 1/4 teaspoon will do the job. Just add it directly to the oil.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking cod is preventing it from becoming dry and rubbery – the key is to avoid overcooking, as cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F. A common mistake is not patting the cod fillets completely dry before cooking, which prevents proper browning and can lead to a soggy final result. Another crucial step that’s often overlooked is letting the cod come to room temperature for 15-20 minutes before cooking, as cold fish straight from the fridge will cook unevenly. For perfectly cooked quinoa, resist the urge to lift the lid while it’s cooking – this releases the steam needed for fluffy, well-cooked grains. To make this dish even better, try toasting the quinoa in a dry pan for 2-3 minutes before adding the water, which adds a lovely nutty flavor to complement the mild cod.

What to Serve With Baked Cod and Quinoa?

Since this dish already includes a healthy grain and protein, you’ll want to add some colorful vegetables to round out your meal. A simple side of roasted asparagus or broccoli works great since they can cook in the oven alongside your fish. For a fresh element, try a crisp cucumber and tomato salad dressed with a light vinaigrette – it pairs really well with the lemony flavors in the cod. If you’re looking to add more green to your plate, sautéed spinach or Swiss chard with a touch of garlic makes an excellent companion to both the fish and quinoa.

Storage Instructions

Keep Fresh: Once cooled, place your baked cod and quinoa in separate airtight containers in the fridge. The quinoa will stay good for up to 5 days, while the fish is best enjoyed within 2 days for optimal taste and texture. Pro tip: store the fish and quinoa separately to keep both components at their best!

Meal Prep: You can cook the quinoa up to 3 days ahead and store it in the fridge. When you’re ready to eat, just prepare the fresh cod and warm up the quinoa. The garlic-lemon oil can also be made a day ahead and stored in an airtight container in the fridge – just bring it to room temperature before using.

Warm Up: To warm up leftover quinoa, sprinkle a few drops of water over it and microwave in 30-second intervals, stirring in between. For the cod, heat it gently in the microwave at 50% power in short bursts to avoid drying it out, or warm it in a covered pan over low heat until just heated through.

Preparation Time	10-15 minutes
Cooking Time	25-30 minutes
Total Time	35-45 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1300-1500
• Protein: 90-100 g
• Fat: 100-110 g
• Carbohydrates: 80-90 g

Ingredients

• 1.5 cups water
• 0.5 teaspoon fine salt, split
• 1 cup uncooked quinoa, ideally tricolor (around 6.5 ounces)
• 4 cod fillets, skinless (each 5 to 6 ounces and 1.5-inch thick), defrosted if frozen
• 2 teaspoons cornstarch
• 0.25 teaspoon black pepper, freshly ground
• 1 lemon
• 0.5 cups extra-virgin olive oil
• 3 cloves garlic, minced or grated
• Small pinch of sweet paprika
• Small pinch of cayenne pepper (optional)

Step 1: Preheat the Oven and Prepare the Quinoa

Position a rack in the middle of the oven and preheat it to 400°F (200°C).

In a medium saucepan over high heat, bring 1 1/2 cups of water and 1/4 teaspoon of salt to a boil.

Add the quinoa, reduce the heat to low, cover, and cook until the water is absorbed and the quinoa is tender, about 15 minutes.

If the quinoa is still wet, uncover, increase the heat to medium-low, and cook, stirring, for 1 more minute.

Once done, remove from the heat and keep covered to stay warm.

Step 2: Season the Cod

While the quinoa is cooking, pat the cod fillets dry with a paper towel, then sprinkle them with cornstarch, the remaining salt, and black pepper to season evenly.

Step 3: Prepare Lemon and Baking Dish

Slice the lemon in half.

Juice one half and cut the other half into 4 wedges.

In a 9-by-13-inch glass baking dish, or a dish of similar size where all the fillets can fit in a single layer with some room in between, combine the olive oil, lemon juice, and garlic.

Add the fish fillets and turn to coat them well in the olive oil mixture.

Step 4: Season and Roast the Fish

Sprinkle the seasoned fish with paprika and cayenne pepper, if using.

Scoop some of the mixture’s garlic on top of the fish fillets.

Place the baking dish in the preheated oven and roast for 10 to 15 minutes, or until the fish flakes easily with a fork.

Once done, remove the dish from the oven.

Step 5: Serve the Dish

To serve, mound the cooked quinoa onto each plate.

Top the quinoa with a roasted fish fillet and spoon some of the pan juices over both the quinoa and the fish for added flavor.

Add a lemon wedge to each plate for an extra burst of citrus.

Enjoy your delicious and healthy meal!