One-Pan Zesty Lemon Cod & Veggies: Your Weight Loss Weeknight Win

Get ready for an effortlessly delicious main course that’s bursting with fresh flavors and perfectly designed to support your weight loss goals! Imagine tender, flaky cod fillets, bright, zesty lemon slices, and vibrant, crisp-tender asparagus and sweet cherry tomatoes, all roasted to perfection on a single sheet pan, infused with aromatic garlic and herbs!

Prep Time: 10 mins
Total Time: 20-25 mins
Servings: 1 

Ingredients:

For the Lemon Herb Cod & Veggies:

• 1 (5-6 oz) cod fillet
• 1/2 lb fresh asparagus
• 1 cup cherry or grape tomatoes
• 1/2 medium lemon, thinly sliced
• 1 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1 tsp dried Italian seasoning 
• 1/4 tsp sea salt
• 1/8 tsp freshly cracked black pepper
• Fresh parsley or dill, for garnish

Instructions:

1. Marinate Chicken: In a shallow dish or a resealable bag, Combine the olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper for the chicken. Add the chicken breast, ensuring it’s well-coated. Marinate in the refrigerator for at least 15 minutes, or up to 4 hours. (Longer marinating time enhances flavor).
2. Prepare Vinaigrette: While the chicken marinates, Whisk together all the vinaigrette ingredients (balsamic vinegar, olive oil, Dijon mustard, garlic, honey or maple syrup, salt, and pepper) in a small bowl or shake them in a jar with a tight-fitting lid. Taste and adjust seasonings if needed. (Set aside to allow flavors to meld).
3. Prep Salad Components: Wash and Dry your leafy greens thoroughly. Chop or slice your tomatoes, bell pepper, and red onion. Have your walnuts and feta ready.
4. Grill Chicken: Preheat your grill or a grill pan to medium-high heat. Lightly oil the grates if needed. Remove the chicken from the marinade, letting any excess drip off. Grill the chicken for 5-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C). (Avoid pressing down on the chicken to keep it juicy).
5. Rest & Slice Chicken: Transfer the grilled chicken to a clean cutting board and let it Rest for 5 minutes. This helps keep it tender and juicy. Then, Slice the chicken thinly against the grain.
6. Assemble Salad: In a large salad bowl, Combine the mixed leafy greens, halved tomatoes, sliced bell pepper, and thinly sliced red onion.
7. Dress & Toss: Drizzle about half of the prepared vinaigrette over the salad greens and vegetables. Toss gently to coat everything lightly. (You can add more dressing later if desired, but start light).
8. Add Toppings: Arrange the sliced grilled chicken over the dressed salad. Sprinkle with the chopped walnuts and crumbled feta cheese.
9. Serve Immediately: Drizzle with a little more dressing if you like. This salad is best enjoyed right away for optimal freshness and crispness!

Recipe Notes:

• Key Preparation Tip: Marinating the chicken, even for a short time, adds significant flavor and helps keep it moist. (This prevents the lean chicken breast from drying out during grilling).
• Ingredient Variation/Substitution: Feel free to swap walnuts for almonds or pecans (stick to 1 tbsp). You can use other colorful veggies like cucumber, carrots, or broccoli florets. For a different protein, try grilled shrimp or firm tofu marinated similarly. (Remember that substitutions can alter the nutritional profile, so be mindful if tracking closely for weight loss).
• Technique Specifics: For the best sear on your chicken, ensure your grill or pan is properly preheated. (A hot surface creates those lovely grill marks and seals in juices).
• Critical Success Factor (for Weight Loss): Portion control is key, especially with healthy fats like olive oil, nuts, and cheese. This recipe is designed with balanced macronutrients (high protein, high fiber, moderate healthy fats) to support satiety and energy for weight management. (Measure your dressing and toppings to stay on track with your calorie goals).
• Choosing/Storing Key Ingredient: Look for fresh, vibrant greens. Chicken breast should be plump and pink. (Store leftover dressing in an airtight container in the fridge for up to 5 days; whisk well before reusing).
• Flavor Customization: Add a pinch of red pepper flakes to the chicken marinade or dressing for a little heat. Fresh herbs like parsley or chives can be added to the salad or dressing. (Experiment with spices you enjoy to keep things interesting on your weight loss journey!).
• Equipment Notes: A meat thermometer is your best friend for perfectly cooked chicken without guessing. (This ensures it’s cooked safely and not overdone).
• Doneness Cues: Chicken is cooked through when its juices run clear and the internal temperature is 165°F (74°C). The salad should look vibrant and fresh.
• Storage/Reheating/Make-Ahead: Store leftover grilled chicken and salad components separately in the refrigerator. Assemble and dress just before serving to prevent sogginess. (Chicken can be grilled ahead and stored for up to 3 days. Dressing can be made 3-4 days in advance, making meal prep for weight loss easier).

And there you have it – a truly refreshing, light, and incredibly easy-to-make one-pan meal that’s perfect for supporting your weight loss goals without sacrificing an ounce of flavor! This One-Pan Zesty Lemon Cod & Veggies is sure to be a hit for its bright, clean taste and unbeatable convenience. We hope you delight in every healthy, flavorful bite of this wonderfully simple creation! Happy roasting!