Pan-Seared Cod with Quinoa and Roasted Zucchini
A light yet satisfying dinner featuring delicate pan-seared cod (a lean white fish rich in omega-3s) paired with protein-complete quinoa and fresh zucchini. This meal provides excellent nutrition in a lighter portion, perfect for evening consumption while maintaining the daily protein target.
Pan-Seared Cod with Quinoa and Roasted Zucchini is a dinner recipe ready in about 30 minutes. Each serving has approximately 405 kcal, 35g protein, 33g carbs, 15g fat. It fits a high-protein diet.
Cook the quinoa according to package directions (typically 15 minutes) and set aside.
Trim the zucchini and cut into 1-inch thick rounds.
Heat a non-stick pan over medium-high heat and add half the olive oil.
Pan-sear the cod for 4-5 minutes per side until cooked through and flaky.
In a separate pan, sauté the zucchini rounds with the remaining olive oil for 3-4 minutes per side until lightly golden.
Plate the quinoa as a base, top with the pan-seared cod, and arrange the roasted zucchini on the side.
Serve immediately.