When you need a high-protein dinner that delivers results without the kitchen chaos, this lemon garlic baked cod with steamed broccoli hits every mark. With 33 grams of complete protein per serving and minimal prep time, this combination fuels muscle recovery while keeping your macros in check.
Why This Dinner Works for Your Fitness Goals
Cod ranks among the leanest protein sources available, delivering exceptional protein quality with minimal calories. The fish provides all nine essential amino acids your muscles need for repair and growth, while the steamed broccoli adds fibre, vitamins, and minerals that support overall health and digestion.
This meal timing works perfectly post-workout when your body craves quality protein for muscle synthesis. The simple preparation means you can have dinner ready in under 30 minutes, making it ideal for busy training schedules.
Complete Nutrition Breakdown (Per Serving)
Macronutrients:
- Calories: 285
- Protein: 33g (47% of total calories)
- Carbohydrates: 5g
- Fat: 15g
Key Micronutrients:
- Vitamin C: 135% Daily Value (from broccoli)
- Vitamin K: 245% Daily Value (from broccoli)
- Selenium: 85% Daily Value (from cod)
- Phosphorus: 45% Daily Value (from cod)
- Potassium: 580mg
- Omega-3 fatty acids: 280mg
The protein-to-calorie ratio makes this meal exceptionally efficient for muscle building and fat loss goals.
UK Fish Alternatives
While cod remains the gold standard for this recipe, several UK-sourced alternatives deliver similar results:
Haddock: Nearly identical protein content (32g per 170g serving) with slightly firmer texture. Available fresh from Scottish waters year-round.
Pollock: Sustainable option with 30g protein per serving. Less expensive than cod while maintaining excellent flavour absorption for the lemon-garlic preparation.
Coley (Saithe): Underutilised British fish with robust protein profile (31g per serving). Slightly stronger flavour that pairs well with garlic.
Plaice: Delicate white fish with 29g protein per serving. Requires reduced cooking time due to thinner fillets.
Choose sustainably sourced options when possible. Look for MSC certification or locally caught fish from reputable fishmongers.
Ingredients List (Serves 4)
For the Cod:
- 680g (1.5 lbs) cod fillets, skin removed, cut into 4 portions
- 4 tablespoons extra virgin olive oil
- 4 tablespoons fresh lemon juice (about 1 large lemon)
- 4 garlic cloves, minced
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 lemon, sliced into rounds (optional)
For the Steamed Broccoli:
- 600g fresh broccoli crowns, cut into uniform florets
- ½ teaspoon sea salt
- 1 tablespoon lemon juice
- 1 tablespoon olive oil (for finishing)
Step-by-Step Cod Preparation
Step 1: Prepare Your Oven and Fish
Preheat your oven to 200°C (400°F). Pat cod fillets completely dry with paper towels. This step prevents steaming and ensures proper browning. Season both sides generously with salt and pepper, then let rest for 10 minutes at room temperature.
Step 2: Create the Lemon-Garlic Mixture
In a small bowl, whisk together olive oil, fresh lemon juice, and minced garlic until well combined. The mixture should emulsify slightly. Taste and adjust seasoning as needed.
Step 3: Arrange in Baking Dish
Place cod fillets in a glass or ceramic baking dish, ensuring they don't overlap. If using lemon slices, arrange them under each fillet to prevent sticking and add extra flavour during cooking.
Step 4: Apply the Sauce
Pour the lemon-garlic mixture evenly over each fillet, ensuring complete coverage. Use a spoon to distribute any pooled sauce over the fish surface.
Step 5: Bake to Perfection
Bake for 15-18 minutes, depending on fillet thickness. The fish is done when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F). Avoid overcooking, as cod becomes tough and dry quickly.
Step 6: Rest and Garnish
Remove from oven and let rest for 2 minutes. Sprinkle with fresh chopped parsley before serving.
Perfect Steamed Broccoli Method
Step 1: Prepare Your Steamer
Fill a saucepan with 2.5cm (1 inch) of water and bring to a rolling boil. Place a steamer basket inside, ensuring water doesn't touch the bottom of the basket.
Step 2: Steam the Broccoli
Add broccoli florets to the steamer basket in a single layer. Cover and steam for 5-6 minutes until bright green and tender-crisp. Test with a fork – it should pierce easily but maintain slight firmness.
Step 3: Season Immediately
Transfer hot broccoli to a serving bowl. Drizzle with olive oil and lemon juice, then season with salt. Toss gently to coat evenly.
Timing Strategy for Perfect Results
Total cooking time: 25 minutes
Timeline:
- Minute 0: Preheat oven, prep cod fillets
- Minute 10: Prepare lemon-garlic sauce, arrange cod in baking dish
- Minute 12: Put cod in oven
- Minute 20: Start steaming broccoli
- Minute 27: Check cod doneness, remove if ready
- Minute 28: Finish steamed broccoli
- Minute 30: Serve immediately
This timing ensures both components finish simultaneously while the cod stays warm.
Meal Prep and Storage Tips
Make-ahead preparation: Prepare the lemon-garlic sauce up to 24 hours in advance. Store covered in the refrigerator and bring to room temperature before use.
Batch cooking: This recipe scales easily. Double the ingredients for meal prep, cooking extra fillets for tomorrow's lunch.
Storage guidelines: Cooked cod keeps refrigerated for up to 2 days. Reheat gently in a 160°C (325°F) oven for 8-10 minutes to prevent overcooking.
Freezing options: Raw cod fillets freeze well for up to 3 months. Thaw completely in the refrigerator before cooking.
Recipe Variations and Upgrades
Mediterranean twist: Add halved cherry tomatoes and sliced black olives during the last 5 minutes of baking. Finish with crumbled feta cheese.
Herb enhancement: Replace parsley with fresh dill, thyme, or rosemary for different flavour profiles.
Spice addition: Include ½ teaspoon smoked paprika or red pepper flakes in the lemon-garlic mixture for mild heat.
Vegetable alternatives: Swap broccoli for asparagus, green beans, or Brussels sprouts using similar steaming times.
Nutritional Optimisation Tips
Boost omega-3s: Choose wild-caught cod when available for higher omega-3 content compared to farmed alternatives.
Increase antioxidants: Add colorful vegetables like red bell peppers or cherry tomatoes to boost vitamin C and antioxidant levels.
Enhance absorption: The healthy fats from olive oil improve absorption of fat-soluble vitamins (A, D, E, K) from the broccoli.
Post-workout timing: Consume within 2 hours after training for optimal muscle protein synthesis.
This lemon garlic baked cod with steamed broccoli delivers restaurant-quality results with minimal effort. The combination provides complete nutrition for active individuals while remaining simple enough for daily meal rotation.
For more high-protein meal ideas, explore our nutrition blog where you'll find additional recipes designed for fitness enthusiasts.
The key to consistent results lies in proper timing and temperature control. Master these basics, and you'll have a reliable dinner option that supports your fitness goals without compromising on taste or convenience.
