Baked Cod with Quinoa & Green Beans

Nutrition breakdown

At 480 calories this is a substantial dinner, best when it's carrying a bigger share of your daily total or fuelling a training day. With 44g of protein it clears the 30-gram threshold most nutritionists use for a "high-protein" meal, which is enough to meaningfully blunt hunger and support muscle repair after training. Roughly 37% of its calories come from protein — a lean, protein-forward split that's ideal when you're in a calorie deficit and trying to hold onto muscle. That works out to about 9.2g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this dinner works

This dinner earns its place because protein is the most satiating macronutrient, so a high-protein meal keeps you full longer on the same calories; and it stays gluten-free without any specialty ingredients. Built around cod, quinoa, green beans, lemon, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the cod and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Keep it lean: if you're cutting, trim the higher-calorie add-ins to shave calories without touching the protein.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Baked Cod with Quinoa & Green Beans in FitScan and its 480 calories and 44g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Baked Cod with Quinoa & Green Beans?

One serving of Baked Cod with Quinoa & Green Beans has 480 calories, with 44g protein, 45g carbs and 12g fat.

Is Baked Cod with Quinoa & Green Beans good for weight loss?

Yes — its high protein and 480 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Baked Cod with Quinoa & Green Beans in advance?

Most of these ingredients — cod, quinoa, green beans, lemon — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.