High Protein Dinner: Lemon Herb Cod with Green Beans Recipe

Light, flaky, and done in 20 minutes. Lemon herb cod with green beans is proof that high protein dinners don't need to be heavy to be satisfying.

Cook 20 min Difficulty EASY 230 kcal
#high protein #mediterranean #diabetic friendly #low carb
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Ingredients
Main ingredients
  • cod fillets 12 oz
  • fresh green beans 2 cups
  • lemon 1 pieces
Seasonings/Sauce
  • olive oil 2 tbsp
  • fresh parsley 2 tbsp
  • fresh thyme 1 tsp
  • salt 0.5 tsp
  • black pepper 0.25 tsp
Nutrition summary
Carbohydrates 9 g 16%
Protein 32 g 56%
Fat 6 g 28%
Serving size 250g
Cooking steps
  1. 1

    Preheat your oven to 400°F. Line a baking sheet with parchment for easy cleanup.

  2. 2

    Pat the cod fillets dry with paper towels, then rub each fillet with olive oil and season both sides with salt and black pepper.

  3. 3

    Arrange the green beans in a single layer on the prepared baking sheet. Drizzle with a little olive oil and sprinkle with half the chopped parsley and thyme.

  4. 4

    Place the seasoned cod fillets atop the green beans. Zest the lemon directly over the fish, then slice the lemon and lay the slices over each fillet.

  5. 5

    Bake in the preheated oven for 13–15 minutes, until the cod flakes easily with a fork and the green beans are just-tender. Finish with the remaining parsley before serving.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The main ingredient is cod fillets, which provide the dish's protein, clean flavor, and delicate texture. Pairing cod with green beans and lemon brings freshness and balance.
Q. What cooking technique ensures moist, tender fish?
Baking the cod at 400°F and removing it when it flakes easily prevents overcooking. Keeping the green beans underneath also shields the fish from direct heat, retaining moisture.
Q. How do I keep the green beans crisp but cooked?
Spread the green beans in a single layer and avoid overcrowding. They cook alongside the fish—this timing delivers green beans that are tender yet retain a slight crunch.
Q. How many calories and protein per serving?
Each serving contains about 230 kcal and 32g of protein. This makes it an excellent choice for those seeking a high-protein meal that's light and satisfying.
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