Steamed cod with lemony broccoli
The definitive cutting plate: a lean fish steamed, green vegetables and barely any fat — maximum protein for minimum calories.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle300 g cod fillet
- check_circle300 g broccoli
- check_circle1 lemon
- check_circle14 g olive oil
- check_circle1 clove garlic
- check_circleDill, salt, pepper
Method
- 1Cut the broccoli into florets and steam for 6 minutes.
- 2Lay the cod on top of the broccoli and steam a further 8 minutes.
- 3Drizzle with lemon juice and a little olive oil.
- 4Add the minced garlic and dill, season and serve.
The definitive cutting plate
If one dish had to sum up cutting, it would be this one: 32 g of protein for 254 kcal, with barely 9 g of fat. Cod is one of the leanest fish there is — almost only protein and water — and steaming adds no fat at all. The broccoli completes it with volume, fibre and very few calories.
The result: a meal that fills you up through its volume while leaving huge calorie room for the rest of the day. That is exactly what you want in a deficit: keeping protein high to protect muscle without blowing the counter.
Light, but easy to build up
254 kcal is deliberately low: this is a cutting dish. If you need more energy, add a clean carb source — brown rice, sweet potato, quinoa — without touching the cod. You go from a cutting meal to a balanced or maintenance meal with one starch portion.
Cod is also very easy to digest, which makes it a good evening meal: light on the stomach, rich in steadily absorbed protein for the night. A squeeze of lemon and a little dill are enough to make it tasty.
Steaming without drying out the fish
Cod is delicate: overcooked, it turns dry and falls apart. Steamed, 8 to 10 minutes are enough depending on the fillet's thickness — it is ready when the flesh turns opaque and flakes into large pieces. Lay it on the half-cooked broccoli so everything finishes together.
To lift such a pared-back dish, lean on aromatics rather than fat: garlic, dill, parsley, lemon zest and juice, a pinch of chili. You get flavour without adding calories, which is the whole point when cutting.
Beyond steaming: oven, parcel and pan
Steaming is not the only fat-free method. Baked in a parcel (200 °C, 12 to 15 minutes), cod cooks in its own steam with lemon, tomatoes and herbs: zero added fat, maximum flavour. In a non-stick pan, one minute each side over high heat is enough to sear it with little or no oil.
The oven also lets you lightly gratin the fish with a mustard-and-herb crust, or cook it straight on a bed of vegetables that soak up its juices. Varying the cooking avoids the boredom of 'steamed every night' while keeping the dish just as lean — often what makes a cut sustainable without cracking.
What to pair it with
To vary lean fish when cutting, or add carbs to it, these recipes fit the same logic.
Key takeaways
- 32 g protein for 254 kcal and 9 g fat: the reference cutting meal.
- Add brown rice, sweet potato or quinoa to turn it into a balanced meal.
- Steam 8 to 10 min: the fish is ready when it turns opaque and flaky.
- Aromatics and lemon rather than fat for flavour, with no calories.
Frequently asked questions
Is cod good for cutting?
Excellent: it is one of the leanest fish, with plenty of protein for very few calories and little fat. Steamed or baked without fat, it is a top ally in a calorie deficit.
Can you swap the cod for another fish?
Yes: pollock, hake, coley or haddock have a very similar profile (lean and protein-rich). Salmon or mackerel also work but are fattier and more calorie-dense — great for balance, less for strict cutting.
Does steaming destroy the fish’s protein?
No. Cooking denatures proteins (they change shape) but does not reduce their nutritional value or amount. Steaming is in fact one of the gentlest methods, preserving texture and nutrients well.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.