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

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
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.