Meal Prep for Weight Loss | Lemon Garlic Baked Cod and Quinoa and Kale Salad

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier and adds flavor.

white wine

🥗Healthier: chicken broth

💰Cheaper: water

Chicken broth enhances flavor without alcohol.

Brush cod fillets with about 1 tablespoon of olive oil.

Season cod with approximately 1/2 teaspoon of Himalayan pink salt and 1/2 teaspoon of black pepper.

Zest the lemon over the cod fillets.

Squeeze some lemon juice onto the cod and place the lemon halves on top.

Insert garlic cloves into the slits of the lemon and place them on top of the cod.

Preheat the oven to 375°F.

Bake the cod for about 12 to 15 minutes or until the fish flakes easily with a fork.

Toast quinoa on the stove for about 3 to 4 minutes until it has a nutty aroma.

Cook the toasted quinoa in a rice cooker for about 30 to 35 minutes.

Prepare the salad dressing by mixing 1/4 cup lemon juice, 1/4 cup olive oil, 1 tablespoon Dijon mustard, 1/2 teaspoon Himalayan pink salt, 1 teaspoon black pepper, 1 teaspoon oregano, and 2 packets of stevia.

Add 2 cloves of garlic (pressed) to the dressing and stir well.

Blanch kale for about 45 seconds to reduce bitterness.

Chop the kale and mix it with the quinoa once cooked.

In a large bowl, combine the cooked quinoa, chopped kale, 1 cup red bell pepper, 2/3 cup red onion, 1 can black beans, 1.5 cups shelled edamame, 1.5 cups corn, and 1 cup halved cherry tomatoes.

Add the dressing to the salad mixture and stir well to combine.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens