Baked Cod with Quinoa and Green Beans

PreconceptionAmericanEasyServes 230 min

Flaky baked cod fillet served with a side of herbed quinoa and crisp green beans.

Cod is an excellent lean, low-mercury protein source, ensuring both partners get the essential amino acids necessary for hormone production and cell growth without the risks of heavy metals. Pairing it with quinoa offers a fantastic boost of plant-based iron and folate, which helps build her stores for early pregnancy while supporting his sperm DNA integrity. The green beans and lemon provide a bright pop of antioxidants to protect these rapidly dividing reproductive cells from everyday stress.

View Nutrition Facts

One serving≈490 kcal · 40 g protein

Calories490 kcal

Protein40 g

Carbs44 g · 6.6g sugar

Fat18 g · 2.6g sat

Fiber8.4 g

Sodium1,544 mg

Folate156 mcg DFE

Iron5 mg

Calcium142 mg

Choline167 mg

Iodine321 mcg

Vitamin D66 IU

Vitamin B121.5 mcg

DHA + EPA312 mg

Zinc2.7 mg

from its ingredients

Ingredients

12 oz cod fillets
½ cup dry quinoa
1 cup vegetable broth
3 cups green beans, trimmed
2 tbsp olive oil
1 whole lemon
2 cloves garlic, minced
1 tsp dried oregano
1 tsp salt
½ tsp black pepper
¼ cup fresh parsley, chopped

Method

1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2In a small saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork.
3While the quinoa cooks, place the cod fillets and trimmed green beans on the prepared baking sheet.
4Drizzle the olive oil over the fish and green beans. Sprinkle evenly with minced garlic, dried oregano, salt, and black pepper. Squeeze half of the lemon over the cod.
5Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork, and the green beans are tender-crisp.
6Serve the cod and green beans alongside the warm quinoa. Garnish with fresh chopped parsley and wedges from the remaining lemon half.

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