Baked Cod with Quinoa & Steamed Asparagus

Balanced Meal that Provides Lean Protein, Fiber-Rich Grains, and Nutrient-Packed Vegetables | 350 Cals, 22 Carbs

The Mounjaro diet focuses on high-protein, low-carb, and nutrient-dense meals to help support weight loss and blood sugar regulation. This Baked Cod with Quinoa & Steamed Asparagus is a perfect, balanced meal that provides lean protein, fiber-rich grains, and nutrient-packed vegetables while keeping calories and carbs in check.

Cod is an excellent lean protein source, while quinoa adds fiber and slow-digesting carbs for sustained energy. Paired with steamed asparagus, which is loaded with vitamins and antioxidants, this meal is both satisfying and nourishing. Whether you’re looking for a quick weeknight dinner or a healthy meal prep option, this recipe is an excellent addition to your Mounjaro-friendly meal plan.

Baked Cod with Quinoa & Steamed Asparagus Recipe
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Baked Cod with Quinoa & Steamed Asparagus
Makes 2 Servings
350 Cals, 22g Carbs

INGREDIENTS
For the Baked Cod:
2 (5 oz) cod fillets
1 tbsp olive oil
1 tbsp lemon juice
½ tsp garlic powder
½ tsp paprika
¼ tsp salt
¼ tsp black pepper
1 tsp fresh parsley, chopped (for garnish)

For the Quinoa:
½ cup quinoa, rinsed
1 cup water or low-sodium vegetable broth
¼ tsp salt
¼ tsp black pepper
½ tsp olive oil

For the Steamed Asparagus:
1 cup fresh asparagus spears, trimmed
½ tsp olive oil
¼ tsp salt
¼ tsp black pepper
½ tsp lemon zest (optional for extra flavor)

INSTRUCTIONS
Cook the Quinoa: In a small pot, bring 1 cup of water or vegetable broth to a boil. Add rinsed quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork, drizzle with olive oil, and season with black pepper. Set aside.

Bake the Cod: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place cod fillets on the sheet and drizzle with olive oil and lemon juice. In a small bowl, mix garlic powder, paprika, salt, and black pepper. Sprinkle the seasoning mix evenly over the cod. Bake for 12-15 minutes, or until the cod is flaky and cooked through. Garnish with fresh parsley and set aside.

Steam the Asparagus: Bring a pot of water to a boil and place a steamer basket over it. Add asparagus spears to the basket and cover. Steam for 5-7 minutes, until tender but still crisp. Remove from heat and toss with olive oil, salt, black pepper, and lemon zest.

Divide the quinoa between two plates. Top with baked cod and serve with a side of steamed asparagus. Enjoy a delicious, nutritious, and Mounjaro-friendly meal!

This Baked Cod with Quinoa & Steamed Asparagus is an ideal Mounjaro diet-friendly meal—high in protein, fiber, and essential nutrients while keeping calories and carbs in check. The lean cod provides essential amino acids, the quinoa offers slow-digesting carbs for sustained energy, and the asparagus adds fiber and antioxidants to complete this well-balanced meal.

If you’re looking for a delicious, healthy, and easy-to-make recipe that fits your Mounjaro diet, this dish is the perfect choice. Try this recipe today and let us know how you liked it in the comments below!

Need the Mounjaro Drink Recipe? Click this link for 2 NATURAL HOMEMADE MOUNJARO RECIPES. If you’d like the 7 day Mounjaro Friendly Menu to follow while drinking the Mounjaro weight loss beverage, click this MOUNJARO link. Better yet, CONTACT ME HERE and I’ll send you the full 4 week weight loss printable PDF Meal Plan, which includes breakfast, lunch, and dinner suggestions for all 28 days.

Best wishes to you on your weight loss quest. If you have any questions, please post them in the comments or send me a message. Ciao 🙂