Baked Cod Lunch

Boost Muscle Growth with This High-Protein Bodybuilding Recipe: Baked Cod Lunch

Bodybuilding’s a grind—you’re tearing it up in the gym, but it’s the food that turns those lifts into gains. Lunch or a post-workout meal needs to deliver protein and carbs to keep you fueled without bogging you down. That’s where the Baked Cod Lunch comes in—tender cod with roasted Brussels sprouts and nutty wild rice. This isn’t just a plate of fish; it’s a lean, muscle-building powerhouse that’s flavorful, satisfying, and packed with what you need. Whether you’re powering through the day or reloading after a session, this recipe’s a clean win. Let’s bake up why it’s a bodybuilder’s go-to and how to make it happen.

Macro-Friendly Recipe for Bodybuilders: Baked Cod Lunch

Here’s the rundown on this hearty plate:

• Recipe Name: Baked Cod Lunch with Roasted Brussels Sprouts and Wild Rice
• Servings: 1 serving
• Macro Breakdown (approximate per serving):
  • Calories: 450
  • Protein: 35g
  • Carbohydrates: 45g
  • Fats: 15g

These macros are a lifter’s gold—35 grams of protein to spark muscle repair, 45 grams of carbs for energy, and 15 grams of fats for balance. Perfect for maintaining or bulking; trim it back for cutting if you’re shredding.

Ingredients

Here’s what you’ll need for the cod, sprouts, and rice:

• For the Baked Cod:
  • 6 oz cod fillet (fresh or thawed)
  • 1 teaspoon olive oil
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
• For the Roasted Brussels Sprouts:
  • 1 cup Brussels sprouts, halved
  • 1 tablespoon olive oil
  • Salt and pepper to taste
• For the Wild Rice:
  • 1/2 cup dry wild rice (makes about 1.5 cups cooked)
• Optional: a squeeze of lemon juice or a sprinkle of paprika

These are simple ingredients that hit hard—lean, fresh, and ready to fuel your grind.

Instructions

Ready to bake it up? This meal’s a triple play—here’s how:

1. Cook the wild rice: Rinse 1/2 cup dry wild rice under cold water. In a small pot, bring 1.5 cups water to a boil, add the rice, and reduce to a simmer. Cover and cook for 40-45 minutes until tender and the water’s gone. Set aside.
2. Roast the Brussels sprouts: Preheat your oven to 400°F (200°C). Toss 1 cup halved Brussels sprouts with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Spread them out and roast for 20-25 minutes, flipping halfway, until crispy and golden.
3. Bake the cod: While the sprouts roast, pat the 6 oz cod fillet dry with a paper towel. Rub with 1 teaspoon olive oil, 1/2 teaspoon garlic powder, salt, pepper, and optional paprika. Place on a parchment-lined baking sheet (or same sheet as sprouts if there’s room). Bake for 12-15 minutes until it flakes easily with a fork.
4. Plate it up: Spoon 1.5 cups cooked wild rice onto a plate. Add the roasted Brussels sprouts and top with the baked cod. Squeeze some lemon juice over the fish if you’re feeling it.
5. Serve and dig in: Eat it hot and fresh—perfect for lunch or a post-gym refuel!

This takes about 45 minutes (mostly rice time)—quick enough for a hearty meal. Want more? Add a side of steamed broccoli or double the cod.

How This Recipe Supports Muscle Growth and Recovery

Why’s this lunch a bodybuilding win? Let’s break it down:

• Protein Power: The 35 grams of protein from cod are a muscle-repair must. Cod’s lean, high-quality protein packed with essential amino acids—perfect for rebuilding after a lift.
• Carb Fuel: The 45 grams of carbs from wild rice keep you powered. Wild rice is a complex carb with a nutty edge, releasing energy slowly to fuel your workouts and top off glycogen stores.
• Healthy Fats: With 15 grams of fats from olive oil, this supports hormone production—like testosterone—that’s key for muscle growth. These fats also keep it flavorful without overloading.
• Nutrient Bonus: Brussels sprouts bring vitamins C and K to fight inflammation and boost recovery. Wild rice packs magnesium and fiber for muscle and gut health, and cod adds B12 for energy and red blood cell support.

This plate’s a triple threat—protein, carbs, and fats teaming up to build muscle, speed recovery, and keep you strong. It’s a clean meal with big benefits.

Conclusion

The Baked Cod Lunch is bodybuilding fuel that doesn’t mess around—35 grams of protein, 45 grams of carbs, and 15 grams of fats in a lean, flavorful package. With tender cod, roasted Brussels sprouts, and wild rice, it’s a meal that supports muscle growth and keeps you energized. Easy to cook and perfect for meal prep, it’s a no-brainer for any lifter’s routine.

So, crank up that oven and bake some gains. Your muscles will thank you, and your taste buds won’t complain either. Got a fave tweak—like a spicy kick or extra veggies? Share it in the comments or tag us online—I’m pumped to see how you’re plating it up!