50+ Easy and Healthy 400 Calorie Dinner Recipes for a Healthier You

Finding dinner recipes that are both nutritious and satisfying while staying under 400 calories can be a challenge, but it doesn’t have to be.

Whether you’re looking to shed a few pounds, maintain a healthy weight, or simply eat more balanced meals, 400-calorie dinners can be the perfect solution.

These meals are filling enough to satisfy your hunger but light enough to fit into a calorie-conscious lifestyle.

In this blog, we’ve compiled over 50+ mouth-watering dinner recipes that are as delicious as they are nutritious.

From fresh seafood and lean proteins to plant-based options packed with fiber, these 400-calorie dinners will keep you satisfied without feeling overstuffed.

Say goodbye to bland, boring meals and hello to vibrant, flavorful dishes that support your health goals.

50+ Easy and Healthy 400 Calorie Dinner Recipes for a Healthier You

Eating healthy doesn’t mean you have to sacrifice flavor or satisfaction, especially when it comes to dinner.

With these 50+ 400-calorie dinner recipes, you’ll have plenty of delicious options to choose from that are both low in calories and high in nutrients.

Whether you’re in the mood for a light salad, a hearty veggie-packed curry, or a protein-rich grilled dish, these meals will provide the perfect balance of taste and nutrition.

So, the next time you’re planning your dinner, don’t forget to keep your calorie count in check without compromising on flavor.

Try out these recipes and discover how easy and enjoyable healthy eating can be!

Lemon Herb Grilled Chicken with Quinoa Salad

A light and refreshing meal, this lemon herb grilled chicken pairs beautifully with a nutritious quinoa salad. Packed with protein and fresh vegetables, this dish balances flavor and health effortlessly, making it an ideal 400-calorie dinner option.

Ingredients

For the chicken:

• 4 oz boneless, skinless chicken breast
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1 tsp dried oregano
• ½ tsp paprika
• Salt and pepper to taste

For the quinoa salad:

• ½ cup cooked quinoa
• ¼ cup cherry tomatoes, halved
• ¼ cucumber, diced
• 1 tbsp red onion, finely chopped
• 1 tsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions

1. Marinate the Chicken: In a small bowl, mix olive oil, garlic, lemon juice, zest, oregano, paprika, salt, and pepper. Coat the chicken with the marinade and let it rest for 15–20 minutes.
2. Cook the Chicken: Heat a grill pan over medium heat and cook the chicken for 5–6 minutes on each side or until the internal temperature reaches 165°F (74°C). Set aside to rest before slicing.
3. Prepare the Salad: Combine cooked quinoa, cherry tomatoes, cucumber, and red onion in a bowl. Drizzle with olive oil, lemon juice, and season with salt and pepper. Toss to mix.
4. Assemble the Dish: Slice the grilled chicken and serve alongside the quinoa salad.

This recipe is a fantastic example of how fresh, vibrant flavors can come together to create a balanced, nutritious, and satisfying dinner. Each bite of the chicken and salad highlights the use of lemon and herbs, leaving you feeling refreshed and energized.

Vegetable Stir-Fry with Tofu and Brown Rice

Bursting with color and flavor, this vegetable stir-fry features protein-packed tofu and fiber-rich brown rice. With a light soy-ginger sauce, this meal is an excellent choice for a wholesome and filling 400-calorie dinner.

Ingredients

For the stir-fry:

• ½ block (4 oz) firm tofu, cubed
• 1 tsp sesame oil
• 1 cup mixed vegetables (e.g., broccoli, bell peppers, snap peas, carrots)
• 1 clove garlic, minced
• 1 tsp grated ginger
• 1 tbsp low-sodium soy sauce
• ½ tsp sesame seeds for garnish

For the rice:

• ½ cup cooked brown rice

Instructions

1. Prepare the Tofu: Heat sesame oil in a non-stick skillet over medium heat. Add tofu cubes and cook until golden brown on all sides, about 6–8 minutes. Remove and set aside.
2. Cook the Vegetables: In the same pan, add garlic and ginger. Sauté for 1 minute until fragrant, then add the mixed vegetables. Stir-fry for 4–5 minutes until tender-crisp.
3. Combine and Season: Return the tofu to the skillet, drizzle with soy sauce, and toss everything together. Cook for an additional 1–2 minutes.
4. Serve: Plate the stir-fry over a bed of warm brown rice. Garnish with sesame seeds.

This vibrant stir-fry is a nutrient powerhouse, offering a satisfying mix of textures and flavors. The tofu adds a delightful crispness, while the soy-ginger sauce ties everything together beautifully. It’s a meal that will leave you feeling nourished and satisfied.

Baked Salmon with Sweet Potato Mash and Steamed Asparagus

This baked salmon dish combines omega-3-rich fish with creamy sweet potato mash and tender asparagus, making it a nutrient-dense and elegant dinner that stays under 400 calories.

Ingredients

For the salmon:

• 4 oz salmon fillet
• 1 tsp olive oil
• 1 tsp Dijon mustard
• 1 tsp honey
• ½ tsp garlic powder
• Salt and pepper to taste

For the sides:

• ½ medium sweet potato, peeled and cubed
• 1 tbsp unsweetened almond milk
• Salt to taste
• 6–8 asparagus spears, trimmed

Instructions

1. Prepare the Salmon: Preheat your oven to 375°F (190°C). Place the salmon on a baking sheet lined with parchment paper. Mix olive oil, Dijon mustard, honey, garlic powder, salt, and pepper, and brush the mixture over the salmon. Bake for 12–15 minutes or until the salmon flakes easily with a fork.
2. Cook the Sweet Potato: Boil the sweet potato in salted water until tender, about 10–12 minutes. Drain and mash with almond milk and a pinch of salt.
3. Steam the Asparagus: Steam asparagus spears for 4–5 minutes or until tender but still crisp.
4. Plate the Meal: Serve the salmon alongside the sweet potato mash and steamed asparagus.

The combination of flaky, flavorful salmon, creamy sweet potato, and crisp asparagus creates a meal that’s as satisfying as it is nourishing. This dish is proof that eating healthy doesn’t mean sacrificing flavor or elegance.

Grilled Shrimp Tacos with Avocado Slaw

These grilled shrimp tacos offer a perfect balance of savory shrimp, fresh vegetables, and creamy avocado slaw, all wrapped in a soft tortilla. A great 400-calorie dinner option that’s light, flavorful, and satisfying.

Ingredients

For the shrimp:

• 4 oz shrimp, peeled and deveined
• 1 tsp olive oil
• 1 tsp lime juice
• ½ tsp chili powder
• ½ tsp cumin
• Salt and pepper to taste

For the avocado slaw:

• ½ cup shredded cabbage
• ¼ avocado, mashed
• 1 tbsp lime juice
• 1 tbsp cilantro, chopped
• Salt and pepper to taste

For the tacos:

• 2 small corn tortillas

Instructions

1. Marinate the Shrimp: In a bowl, toss the shrimp with olive oil, lime juice, chili powder, cumin, salt, and pepper. Let it marinate for 10–15 minutes.
2. Grill the Shrimp: Heat a grill pan over medium heat and cook the shrimp for 2–3 minutes per side until pink and opaque.
3. Prepare the Slaw: In a small bowl, combine shredded cabbage, mashed avocado, lime juice, cilantro, salt, and pepper. Mix until well combined.
4. Assemble the Tacos: Warm the tortillas and fill each with the grilled shrimp, followed by a generous spoonful of avocado slaw.

This dish provides the perfect balance of lean protein, healthy fats, and fiber, all wrapped up in a flavorful and fresh taco. The shrimp’s smoky flavor paired with the creamy slaw creates a satisfying yet light meal that’s sure to please.

Zucchini Noodles with Pesto and Cherry Tomatoes

A low-carb, nutrient-packed dinner, this zucchini noodle dish uses fresh pesto to complement the natural flavors of the vegetables. The addition of cherry tomatoes adds a burst of sweetness, making it a light, 400-calorie meal.

Ingredients

For the pesto:

• 1 cup fresh basil leaves
• 2 tbsp pine nuts
• 1 tbsp grated Parmesan
• 1 garlic clove
• 2 tbsp olive oil
• Salt and pepper to taste

For the noodles:

• 1 medium zucchini, spiralized into noodles
• 1 cup cherry tomatoes, halved
• 1 tsp olive oil

Instructions

1. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan, garlic, olive oil, salt, and pepper. Blend until smooth.
2. Prepare the Zucchini Noodles: Heat olive oil in a skillet over medium heat. Add zucchini noodles and sauté for 2–3 minutes until just tender.
3. Combine: Add pesto to the noodles and toss to coat evenly.
4. Serve: Top with halved cherry tomatoes and serve immediately.

This zucchini noodle dish is a perfect way to enjoy the flavors of pesto while keeping the meal light and healthy. The combination of fresh basil pesto and sweet cherry tomatoes complements the zucchini beautifully, making it a delicious yet low-calorie alternative to traditional pasta dishes.

Turkey Meatballs with Spaghetti Squash and Marinara

These turkey meatballs paired with roasted spaghetti squash and homemade marinara sauce make for a comforting yet healthy 400-calorie dinner. Packed with lean protein and vegetables, this dish offers all the flavors of traditional spaghetti without the extra calories.

Ingredients

For the meatballs:

• 4 oz ground turkey breast
• 1 tbsp breadcrumbs
• 1 tbsp grated Parmesan
• 1 egg white
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and pepper to taste

For the spaghetti squash:

• 1 small spaghetti squash, halved and seeded
• 1 tsp olive oil
• Salt and pepper to taste

For the marinara sauce:

• 1 cup canned crushed tomatoes
• 1 tsp olive oil
• 1 garlic clove, minced
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions

1. Prepare the Spaghetti Squash: Preheat your oven to 375°F (190°C). Drizzle the squash halves with olive oil and season with salt and pepper. Place them cut-side down on a baking sheet and roast for 35–40 minutes until tender. Once cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands.
2. Make the Meatballs: In a bowl, mix ground turkey, breadcrumbs, Parmesan, egg white, garlic, oregano, salt, and pepper. Roll the mixture into small meatballs and place them on a baking sheet. Bake at 375°F (190°C) for 15–20 minutes until cooked through.
3. Prepare the Marinara Sauce: Heat olive oil in a pan over medium heat. Add garlic and sauté for 1 minute until fragrant. Add crushed tomatoes, basil, oregano, salt, and pepper. Simmer for 10 minutes, stirring occasionally.
4. Serve: Plate the spaghetti squash, top with turkey meatballs, and spoon marinara sauce over the top.

This meal is a satisfying, healthier alternative to spaghetti and meatballs. The turkey meatballs are lean and flavorful, while the spaghetti squash provides a light, fiber-rich base. The homemade marinara sauce ties everything together, offering the perfect balance of savory, fresh flavors.

Cauliflower Fried Rice with Grilled Chicken

This low-carb, vegetable-packed cauliflower fried rice is a healthier take on the classic fried rice. Paired with grilled chicken, it’s a light, flavorful meal that stays under 400 calories but still delivers a satisfying and filling dinner.

Ingredients

For the fried rice:

• 1 cup cauliflower rice (fresh or frozen)
• ½ cup mixed vegetables (e.g., peas, carrots, corn)
• 1 tbsp soy sauce (low-sodium)
• 1 tsp sesame oil
• 1 egg, scrambled
• 1 green onion, chopped
• 1 tsp ginger, minced

For the chicken:

• 4 oz boneless, skinless chicken breast
• 1 tbsp olive oil
• 1 tsp garlic powder
• ½ tsp ground black pepper
• Salt to taste

Instructions

1. Prepare the Chicken: Season the chicken breast with olive oil, garlic powder, salt, and pepper. Grill the chicken on medium heat for 6–7 minutes on each side until fully cooked and the internal temperature reaches 165°F (74°C). Set aside to rest before slicing.
2. Cook the Fried Rice: In a large pan, heat sesame oil over medium heat. Add the cauliflower rice and mixed vegetables, sautéing for 5 minutes until the cauliflower rice is tender. Push the mixture to one side of the pan, and scramble the egg on the other side. Once the egg is cooked, stir everything together. Add soy sauce, ginger, and green onions, and cook for another minute.
3. Serve: Plate the cauliflower fried rice and top with sliced grilled chicken.

This meal is a great substitute for traditional fried rice, providing the same comforting texture with fewer carbs and calories. The grilled chicken adds lean protein, while the cauliflower rice absorbs the savory flavors, making for a balanced and filling dinner.

Baked Chicken Parmesan with Zucchini Noodles

A healthier twist on the classic chicken Parmesan, this baked version skips the frying and pairs the crispy chicken with zucchini noodles for a low-carb, 400-calorie dinner that doesn’t sacrifice flavor.

Ingredients

For the chicken:

• 4 oz boneless, skinless chicken breast
• ½ cup breadcrumbs (whole wheat or gluten-free)
• 2 tbsp grated Parmesan
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 egg, beaten
• Salt and pepper to taste

For the zucchini noodles:

• 1 medium zucchini, spiralized into noodles
• 1 tsp olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

For the marinara sauce:

• 1 cup canned crushed tomatoes
• 1 tsp olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper to taste
• 2 tbsp part-skim mozzarella, shredded

Instructions

1. Prepare the Chicken: Preheat the oven to 375°F (190°C). Mix breadcrumbs, Parmesan, garlic powder, oregano, salt, and pepper in a shallow bowl. Dip the chicken breast in the beaten egg, then coat it with the breadcrumb mixture. Place the chicken on a baking sheet and bake for 20 minutes or until golden brown and cooked through (internal temperature should reach 165°F/74°C).
2. Cook the Zucchini Noodles: While the chicken is baking, heat olive oil in a large pan over medium heat. Add garlic and sauté for 1 minute until fragrant. Add the zucchini noodles and cook for 2–3 minutes, just until tender. Season with salt and pepper.
3. Prepare the Marinara Sauce: In a small pan, heat olive oil over medium heat. Add the crushed tomatoes, basil, oregano, salt, and pepper. Simmer for 10 minutes, stirring occasionally.
4. Assemble the Dish: Once the chicken is baked, spoon a little marinara sauce over each breast, sprinkle with mozzarella, and return to the oven for 5 minutes to melt the cheese. Serve the chicken on a bed of zucchini noodles with additional marinara sauce.

This baked chicken Parmesan provides all the comforting flavors of the classic dish but with fewer calories and carbs. The zucchini noodles serve as a light base, while the crispy chicken and savory marinara make each bite satisfying and flavorful.

Spaghetti Squash Primavera

A lighter alternative to traditional pasta primavera, this dish swaps out pasta for roasted spaghetti squash, which pairs beautifully with a medley of colorful vegetables and a light garlic-basil sauce. It’s a fresh, nutrient-packed dinner under 400 calories.

Ingredients

For the spaghetti squash:

• 1 small spaghetti squash, halved and seeded
• 1 tsp olive oil
• Salt and pepper to taste

For the primavera:

• 1 cup mixed vegetables (e.g., bell peppers, zucchini, cherry tomatoes, carrots)
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried basil
• 1 tbsp fresh basil, chopped
• Salt and pepper to taste

Instructions

1. Prepare the Spaghetti Squash: Preheat your oven to 375°F (190°C). Drizzle the squash halves with olive oil, season with salt and pepper, and place them cut-side down on a baking sheet. Roast for 35–40 minutes, until tender. Once cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands.
2. Sauté the Vegetables: While the squash is roasting, heat olive oil in a large pan over medium heat. Add the mixed vegetables and sauté for 5–6 minutes until tender. Add garlic, basil, salt, and pepper, and cook for another 1–2 minutes until fragrant.
3. Combine the Dish: Add the roasted spaghetti squash strands to the pan with the vegetables. Toss to combine and cook for another 1–2 minutes to heat through.
4. Serve: Plate the primavera and garnish with fresh chopped basil.

This spaghetti squash primavera is light and full of flavor, with roasted vegetables and a fresh garlic-basil sauce. It’s a great way to enjoy the flavors of pasta primavera while keeping the meal low-carb and under 400 calories. The spaghetti squash acts as a perfect, light substitute for traditional pasta, allowing the vegetables to shine in every bite.

Grilled Salmon with Mediterranean Quinoa Salad

A light yet satisfying dinner, this grilled salmon paired with a Mediterranean quinoa salad is packed with healthy fats, protein, and fiber, all under 400 calories. The zesty lemon and fresh herbs bring everything together in a deliciously balanced meal.

Ingredients

For the salmon:

• 4 oz salmon fillet
• 1 tbsp olive oil
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 1 tsp dried thyme
• Salt and pepper to taste

For the quinoa salad:

• ½ cup cooked quinoa
• ¼ cup cucumber, diced
• ¼ cup cherry tomatoes, halved
• 2 tbsp red onion, finely chopped
• 1 tbsp Kalamata olives, chopped
• 1 tbsp feta cheese, crumbled
• 1 tsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions

1. Prepare the Salmon: Preheat a grill pan over medium heat. Rub the salmon fillet with olive oil, lemon zest, lemon juice, thyme, salt, and pepper. Grill for 4–5 minutes per side or until the salmon reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
2. Make the Quinoa Salad: In a bowl, combine the cooked quinoa, cucumber, tomatoes, red onion, olives, and feta. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss everything together.
3. Serve: Plate the grilled salmon alongside the Mediterranean quinoa salad.

This meal is a refreshing combination of lean, protein-rich salmon and a light, vibrant quinoa salad. The Mediterranean ingredients like olives, feta, and fresh vegetables add bright, bold flavors, making it a perfectly balanced 400-calorie dinner.

Stuffed Bell Peppers with Black Beans and Rice

These stuffed bell peppers are filled with a flavorful combination of black beans, brown rice, and spices, then baked to perfection. A hearty yet light dinner option that’s under 400 calories and loaded with plant-based protein and fiber.

Ingredients

For the stuffed peppers:

• 2 large bell peppers, halved and seeds removed
• ½ cup cooked brown rice
• ½ cup black beans, rinsed and drained
• ¼ cup corn kernels (fresh or frozen)
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper to taste
• 2 tbsp shredded cheddar cheese (optional)

For the topping:

• 1 tbsp cilantro, chopped
• 1 tbsp lime juice

Instructions

1. Prepare the Peppers: Preheat the oven to 375°F (190°C). Place the bell pepper halves in a baking dish.
2. Make the Filling: In a bowl, combine cooked brown rice, black beans, corn, cumin, chili powder, salt, and pepper. Mix until well combined.
3. Stuff the Peppers: Spoon the rice and bean mixture into each pepper half, pressing gently to pack the filling. If using cheese, sprinkle on top of the filling.
4. Bake: Cover the baking dish with foil and bake for 25–30 minutes, until the peppers are tender.
5. Serve: Once baked, garnish with cilantro and lime juice.

These stuffed bell peppers offer a satisfying, plant-based meal with the comforting textures of rice and beans. The spices bring warmth and depth, while the peppers add a fresh, slightly sweet crunch. It’s a deliciously healthy option for dinner that’s filling and light.

Chickpea and Spinach Curry with Brown Rice

This comforting, flavorful chickpea and spinach curry is made with simple, healthy ingredients, and it’s perfectly paired with brown rice. A rich and satisfying vegetarian dish that’s under 400 calories but full of protein, fiber, and spices.

Ingredients

For the curry:

• 1 tsp olive oil
• 1 clove garlic, minced
• 1 small onion, chopped
• 1 tsp grated ginger
• 1 tsp ground turmeric
• 1 tsp ground cumin
• ½ tsp ground coriander
• 1 cup canned chickpeas, drained and rinsed
• 1 cup fresh spinach, chopped
• ½ cup canned diced tomatoes
• ½ cup light coconut milk
• Salt and pepper to taste

For the rice:

• ½ cup cooked brown rice

Instructions

1. Prepare the Curry: Heat olive oil in a large pan over medium heat. Add the garlic, onion, and ginger, sautéing for 3–4 minutes until fragrant. Stir in the turmeric, cumin, and coriander, and cook for another minute.
2. Add the Chickpeas and Spinach: Add the chickpeas, spinach, diced tomatoes, and coconut milk to the pan. Stir to combine and let simmer for 5–7 minutes until the spinach is wilted and the curry is heated through. Season with salt and pepper to taste.
3. Serve: Plate the curry over cooked brown rice.

This chickpea and spinach curry is a nutrient-packed, flavorful dinner that feels both hearty and comforting. The blend of spices creates a rich, aromatic flavor profile, while the coconut milk adds a creamy texture, making this curry a satisfying, healthy meal under 400 calories.

Lemon Herb Grilled Chicken with Roasted Vegetables

This light, flavorful dish features juicy lemon herb grilled chicken paired with a mix of roasted vegetables. It’s a nutritious and satisfying meal under 400 calories, packed with lean protein, fiber, and a burst of fresh flavors.

Ingredients

For the chicken:

• 4 oz boneless, skinless chicken breast
• 1 tbsp olive oil
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste

For the roasted vegetables:

• ½ cup carrots, sliced
• ½ cup zucchini, sliced
• ½ cup bell peppers, chopped
• 1 tsp olive oil
• Salt and pepper to taste

Instructions

1. Marinate the Chicken: In a small bowl, mix olive oil, lemon zest, lemon juice, thyme, rosemary, salt, and pepper. Coat the chicken breast with the marinade and let it sit for 15–20 minutes.
2. Prepare the Vegetables: Preheat the oven to 400°F (200°C). Toss the sliced carrots, zucchini, and bell peppers with olive oil, salt, and pepper. Spread them out on a baking sheet and roast for 20–25 minutes, until tender and slightly browned.
3. Grill the Chicken: Preheat a grill pan or outdoor grill to medium-high heat. Grill the chicken for 6–7 minutes on each side, until fully cooked and the internal temperature reaches 165°F (74°C).
4. Serve: Plate the grilled chicken alongside the roasted vegetables.

This meal is perfect for those who want a light yet satisfying dinner. The grilled chicken offers a burst of citrusy herb flavor, while the roasted vegetables bring out natural sweetness and depth. It’s a healthy, balanced meal that’s rich in nutrients and low in calories.

Sweet Potato and Black Bean Chili

This hearty, vegetarian chili combines the natural sweetness of roasted sweet potatoes with the protein-rich black beans and a medley of spices. It’s a filling, satisfying dish that’s under 400 calories and perfect for a cozy dinner.

Ingredients

• 1 medium sweet potato, peeled and cubed
• 1 tsp olive oil
• 1 cup canned black beans, drained and rinsed
• 1 cup diced tomatoes (canned)
• ½ cup diced bell pepper
• ½ cup diced onion
• 1 tsp chili powder
• ½ tsp cumin
• ½ tsp smoked paprika
• Salt and pepper to taste

Instructions

1. Roast the Sweet Potatoes: Preheat your oven to 400°F (200°C). Toss the cubed sweet potato with olive oil, salt, and pepper, and spread it on a baking sheet. Roast for 20–25 minutes until tender and slightly browned.
2. Cook the Chili: In a large pot, sauté the bell pepper and onion over medium heat for 5–7 minutes until softened. Add the black beans, diced tomatoes, chili powder, cumin, smoked paprika, and salt. Stir and let simmer for 10 minutes.
3. Combine: Add the roasted sweet potatoes to the pot, stir, and simmer for another 5 minutes.
4. Serve: Ladle the chili into bowls and enjoy!

This sweet potato and black bean chili is a nourishing, flavorful dish that’s packed with plant-based protein and fiber. The natural sweetness of the sweet potatoes balances the spices perfectly, creating a hearty and comforting meal without going overboard on calories.

Baked Cod with Lemon Caper Sauce and Asparagus

A light and delicate dish, baked cod with a tangy lemon caper sauce pairs beautifully with roasted asparagus. This 400-calorie dinner is packed with lean protein, healthy fats, and vibrant flavors, making it both satisfying and refreshing.

Ingredients

For the cod:

• 4 oz cod fillet
• 1 tsp olive oil
• Salt and pepper to taste

For the lemon caper sauce:

• 1 tbsp capers, drained
• 1 tbsp lemon juice
• 1 tsp olive oil
• 1 garlic clove, minced
• 1 tbsp fresh parsley, chopped

For the asparagus:

• ½ bunch asparagus, trimmed
• 1 tsp olive oil
• Salt and pepper to taste

Instructions

1. Prepare the Cod: Preheat the oven to 375°F (190°C). Rub the cod fillet with olive oil, salt, and pepper, and place it on a baking sheet. Bake for 12–15 minutes until the fish is opaque and flakes easily with a fork.
2. Roast the Asparagus: While the cod is baking, toss the asparagus with olive oil, salt, and pepper. Roast the asparagus in the same oven for 10–12 minutes until tender but still crisp.
3. Make the Lemon Caper Sauce: In a small bowl, combine capers, lemon juice, olive oil, garlic, and parsley. Stir until well mixed.
4. Serve: Plate the cod fillet with roasted asparagus and drizzle the lemon caper sauce over the fish.

This baked cod with lemon caper sauce is a light, healthy meal that’s bursting with fresh flavors. The fish is delicate yet flavorful, and the tangy caper sauce adds a lovely contrast. The roasted asparagus is the perfect side, providing fiber and nutrients while keeping the dish light and satisfying.

Note: More recipes​ are coming soon!