Low Calorie Meal Prep Lemon Dill Cod With Veggies – Fresh, Light, and Easy

If you want a simple meal prep that tastes bright and clean without a lot of calories, this lemon dill cod with veggies should be on your list. It’s light, fast, and full of flavor without weighing you down. The cod turns flaky and tender, the lemon and dill keep it fresh, and the roasted veggies make it feel complete.

You’ll get a solid protein, plenty of fiber, and a plate that looks and feels like a restaurant meal. It’s perfect for busy weekdays, and it reheats beautifully.

Low Calorie Meal Prep Lemon Dill Cod With Veggies - Fresh, Light, and Easy

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Cod fillets (about 1.5 to 2 pounds total, cut into 4 portions)
• Lemons (2, for zest and juice)
• Fresh dill (a small bunch)
• Garlic (3 cloves)
• Olive oil (2 to 3 tablespoons)
• Vegetables: Broccoli florets (3 to 4 cups)
• Carrots (2 large, sliced into coins or batons)
• Cherry tomatoes (1 pint)
• Red onion (1 small, sliced)
• Optional: zucchini or asparagus (1–2 cups)
• Spices and seasonings: Salt and black pepper
• Smoked paprika (1 teaspoon)
• Onion powder (1 teaspoon)
• Red pepper flakes (optional)
• Low-sodium broth or water (2 tablespoons, optional for baking)

Method

 

1. Preheat the oven: Set to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
2. Prep the veggies: Toss broccoli, carrots, cherry tomatoes, and red onion with 1 to 1.5 tablespoons olive oil, salt, pepper, and half the smoked paprika and onion powder. Spread in a single layer on the sheet pan.
3. Roast the vegetables: Bake for 15 minutes to start softening the carrots and browning the broccoli edges.
4. Season the cod: Pat cod dry with paper towels. In a small bowl, mix 1 tablespoon olive oil, zest of 1 lemon, juice of 1 lemon, minced garlic, 2 tablespoons chopped dill, remaining smoked paprika and onion powder, a pinch of red pepper flakes, salt, and pepper. Brush or spoon over the cod.
5. Add cod to the pan: Remove the veggies from the oven, push them to the sides, and place cod fillets in the center. If your pan is crowded, use two pans so everything roasts instead of steams.
6. Optional moisture boost: Drizzle 1–2 tablespoons low-sodium broth or water around the fish (not on top) to keep the cod juicy without adding fat.
7. Bake until flaky: Return to the oven for 10–12 minutes, depending on thickness. Cod is done when it flakes easily and reaches 145°F (63°C) in the thickest part.
8. Finish with freshness: Squeeze the second lemon over everything to taste. Scatter more chopped dill on top.
9. Portion for meal prep: Divide the cod and veggies into 4 meal prep containers. Add extra lemon wedges if you like.

What Makes This Recipe So Good

• Low calorie but satisfying: Lean cod, simple seasonings, and roasted veggies keep calories in check while still filling you up.
• Bright, clean flavors: Lemon and dill add freshness that doesn’t rely on heavy sauces or butter.
• Meal prep friendly: Makes 4 servings, stores well, and reheats without getting soggy or bland.
• One-pan cooking: Roast the veggies and bake the fish on the same sheet for easy cleanup.
• Balanced macros: High protein, moderate carbs, low fat, and fiber-rich veggies.

Shopping List

• Cod fillets (about 1.5 to 2 pounds total, cut into 4 portions)
• Lemons (2, for zest and juice)
• Fresh dill (a small bunch)
• Garlic (3 cloves)
• Olive oil (2 to 3 tablespoons)
• Vegetables:
  • Broccoli florets (3 to 4 cups)
  • Carrots (2 large, sliced into coins or batons)
  • Cherry tomatoes (1 pint)
  • Red onion (1 small, sliced)
  • Optional: zucchini or asparagus (1–2 cups)
• Spices and seasonings:
  • Salt and black pepper
  • Smoked paprika (1 teaspoon)
  • Onion powder (1 teaspoon)
  • Red pepper flakes (optional)
• Low-sodium broth or water (2 tablespoons, optional for baking)

How to Make It

1. Preheat the oven: Set to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
2. Prep the veggies: Toss broccoli, carrots, cherry tomatoes, and red onion with 1 to 1.5 tablespoons olive oil, salt, pepper, and half the smoked paprika and onion powder.

   Spread in a single layer on the sheet pan.

3. Roast the vegetables: Bake for 15 minutes to start softening the carrots and browning the broccoli edges.
4. Season the cod: Pat cod dry with paper towels. In a small bowl, mix 1 tablespoon olive oil, zest of 1 lemon, juice of 1 lemon, minced garlic, 2 tablespoons chopped dill, remaining smoked paprika and onion powder, a pinch of red pepper flakes, salt, and pepper. Brush or spoon over the cod.
5. Add cod to the pan: Remove the veggies from the oven, push them to the sides, and place cod fillets in the center.

   If your pan is crowded, use two pans so everything roasts instead of steams.

6. Optional moisture boost: Drizzle 1–2 tablespoons low-sodium broth or water around the fish (not on top) to keep the cod juicy without adding fat.
7. Bake until flaky: Return to the oven for 10–12 minutes, depending on thickness. Cod is done when it flakes easily and reaches 145°F (63°C) in the thickest part.
8. Finish with freshness: Squeeze the second lemon over everything to taste. Scatter more chopped dill on top.
9. Portion for meal prep: Divide the cod and veggies into 4 meal prep containers.

   Add extra lemon wedges if you like.

Keeping It Fresh

• Cool before sealing: Let the food cool for 15–20 minutes before putting on lids to prevent condensation and sogginess.
• Storage: Refrigerate in airtight containers for up to 3 days. Fish is best eaten sooner rather than later.
• Reheating: Microwave in 45–60 second bursts until warm, or reheat in a 300°F (150°C) oven for 8–10 minutes. Avoid overcooking to keep the cod tender.
• Freezing: Not ideal for this recipe.

  Cod can become watery after thawing, and the veggies get mushy.

Benefits of This Recipe

• High in protein: Cod is lean, supporting muscle maintenance with minimal fat.
• Rich in micronutrients: Broccoli, carrots, and tomatoes bring vitamins A, C, K, potassium, and antioxidants.
• Low calorie, big volume: Plenty of vegetables make the portions feel generous without adding many calories.
• Heart-friendly: Using olive oil and a light cooking method keeps saturated fat low.
• Simple ingredients: No specialty items needed, and it’s easy to scale up for a family or batch cook.

What Not to Do

• Don’t skip patting the cod dry: Excess moisture stops browning and can make the fish watery.
• Don’t overcrowd the pan: Crowding traps steam and leaves everything pale and soft. Use two pans if needed.
• Don’t overbake: Cod goes from flaky to tough quickly. Start checking at 8–10 minutes.
• Don’t drown it in oil: A little goes a long way.

  Too much oil raises calories and makes the veggies greasy.

• Don’t store hot: Sealing hot food causes condensation and soggy veggies.

Alternatives

• Protein swaps: Use haddock, pollock, tilapia, or halibut. For non-fish eaters, try shrimp (reduce cook time) or extra-firm tofu (press, then bake).
• Herb variations: Swap dill for parsley, chives, or basil. Add a little thyme or oregano for a different vibe.
• Veggie swaps: Use green beans, asparagus, zucchini, bell peppers, or cauliflower.

  Choose a mix that roasts evenly in 20–25 minutes.

• Citrus twists: Try lime and cilantro for a brighter twist, or orange and thyme for a softer citrus flavor.
• Extra flavor, still light: Add capers, a sprinkle of feta, or a spoonful of grainy mustard to the marinade.
• Carb add-ons: If you want more energy, serve with quinoa, brown rice, or roasted baby potatoes. Keep portions measured to maintain low-calorie goals.

FAQ

How many calories are in a serving?

A typical serving lands around 300–400 calories, depending on the amount of oil used and your portion sizes. Cod is very lean, so most of the calories come from the olive oil and vegetables.

If you need to go lighter, reduce the oil and add more low-starch veggies like broccoli or zucchini.

How do I know when cod is done?

It should flake easily with a fork and look opaque throughout. If you have a thermometer, aim for 145°F (63°C) in the thickest part. Thin fillets can be done in as little as 8–10 minutes.

Can I use frozen cod?

Yes.

Thaw it overnight in the fridge and pat very dry before seasoning. If any ice remains, the fish will steam and turn watery, so drying is key.

What if I don’t like dill?

Use parsley, basil, or chives instead. You’ll still get the fresh, bright flavor without the distinctive dill taste.

Can I cook the veggies and fish separately?

Absolutely.

Roast the veggies first until almost done, then bake the fish on a separate tray. This is useful if your fish is very thin or your pan is too crowded.

Is this recipe good for weight loss?

Yes, it’s high in protein and low in calories, which helps with satiety. Pair it with vegetables and measured carbs if needed to fit your goals.

How long will it last in the fridge?

Up to 3 days for best quality.

Fish texture and aroma decline after that, even if it’s still technically safe.

Can I make it dairy-free and gluten-free?

It already is. All ingredients are naturally dairy-free and gluten-free as written.

Final Thoughts

This Low Calorie Meal Prep Lemon Dill Cod with Veggies is simple, bright, and reliable. It comes together fast, tastes fresh even after a few days in the fridge, and keeps your meals light without feeling skimpy.

With a few pantry spices, a couple of lemons, and fresh dill, you’ve got a weekly staple that’s easy to love and easy to repeat. Batch it on Sunday, and you’re set for a healthy, flavorful week.