Baked Cod with Roasted Vegetables Recipe (310 Cal, 36g Protein) | Eati
Baked Cod with Roasted Vegetables is a high-protein meal delivering 36g of protein and 310 calories per serving — designed for muscle building and fat loss. With 6g of fat and 25g of carbohydrates, it fits comfortably into any macro-tracked eating plan. Log it in Eati to track your macros automatically and stay on target.
Ingredients
- 200g cod fillet - 300g mixed vegetables (bell pepper, courgette, cherry tomatoes, red onion) - 1 tsp olive oil - 1 tsp smoked paprika - Garlic powder, salt, pepper - Fresh lemon and parsley to serve
Instructions
1. Preheat oven to 200°C / 400°F. 2. Chop vegetables into even pieces. Toss with olive oil, paprika, garlic, salt, pepper. Spread on a lined baking tray. 3. Roast vegetables 15 minutes. 4. Push vegetables to edges, place cod in center. Season fish with salt, pepper, paprika. 5. Bake 12–15 minutes until fish flakes easily. 6. Serve with fresh lemon and parsley. 7. Log in Eati: 'baked cod 200g, roasted vegetables 300g'.
Calories, Protein, Fat & Carbs
Per serving (estimated): Calories: 310 kcal Protein: 36g Fat: 6g Carbohydrates: 25g Macro split: 46% protein / 17% fat / 32% carbs Protein per 100 calories: 11.6g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.
Why Baked Cod with Roasted Vegetables Works for Muscle Gain and Weight Loss
Baked cod with roasted vegetables is the lowest-calorie dish on this list at 310 calories — yet still delivers 36g of protein. This makes it the go-to option for aggressive fat-loss phases or days where other meals have been calorie-dense. Macro breakdown (estimated): • 310 calories • 36g protein • 6g fat • 25g carbohydrates Cod's exceptional protein density: Cod provides 18–20g of protein per 100g with under 1g of fat — a protein-to-calorie ratio rivaling egg whites. At 200g, it delivers 36g of protein for around 180 calories from the fish alone. The remaining 130 calories from vegetables are rich in fiber, vitamins, and antioxidants.
Variations and Serving Ideas
1. Herbed (320 cal, 36g protein): brush with herb butter (1 tsp butter + parsley). 2. Mediterranean (330 cal, 36g protein): add olives, capers, cherry tomatoes. 3. Spicy (315 cal, 36g protein): add chili flakes and a squeeze of harissa. 4. With potatoes (420 cal, 37g protein): add 100g baby potatoes to the roasting tray.
Meal Prep, Storage & Time-Saving Tips
Roast vegetables in large batches (stores 4 days). Cook cod fresh (it reheats poorly — use fresh or make it the same day). Alternative: cold flaked cod on top of pre-roasted vegetables for a 3-day prep.
Track the exact macros for Baked Cod with Roasted Vegetables in Eati — type what you ate or snap a photo and let the app calculate protein, calories, fat, and carbs instantly.
Download EatiConclusion
Baked Cod with Roasted Vegetables delivers 36g of protein in 310 calories — a macro profile that makes it one of the most effective dishes for body recomposition. Add it to your weekly rotation, track each serving in Eati, and let consistent protein intake do the work.
Frequently Asked Questions
How many calories in baked cod with roasted vegetables?
About 310 calories per serving — 36g protein, 6g fat, 25g carbs. One of the lowest-calorie high-protein meals available.
Is cod good for building muscle?
Yes. Cod has one of the highest protein-to-calorie ratios of any food — ~18–20g protein per 100g at under 100 calories. It supports muscle protein synthesis efficiently without adding significant fat or carb calories.
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