15 Min High Protein 18g Fiber Easy

Noodles with Cod, Carrot & Garden Peas

Q: Is 107 grams of carbs a lot for one meal?

It depends on your daily total, but 107g in a single dinner is well within the ranges researchers have linked to effective fat loss . The evidence consistently shows that total daily carb intake matters more than any single-meal threshold.

Q: I've heard carbs at night are bad for fat loss. Should I eat this for lunch instead?

That concern has been tested directly. Controlled trials comparing identical meals eaten at different times found no meaningful difference in fat loss outcomes . The timing of your carbs matters far less than the total amount across the day.

15 Min High Protein 18g Fiber Easy

Noodles with Cod, Carrot & Garden Peas

A frozen cod fillet and 224 grams of frozen garden peas are the entire protein-and-fiber engine of this bowl. Slice a carrot, cut a scallion, boil some noodles, and 15 minutes later you have a stir-fry that hits 42g protein and 18g fiber.

The flavor does the heavy lifting: chili sauce, Sriracha, and a squeeze of lime turn whole wheat noodles into something you actually want to eat after a long day. The cod cooks separately in olive oil and goes on top — flaky, seasoned, done.

What hot oil does to a carrot FitChef Audio

807 kcal

42g protein

107g carbs

23g fat

18g fiber

15 min 1 serving

Ingredients · 1 serving

cod fillet (frozen) 1 fillet
carrot 1
scallion 1
noodles, whole wheat 3 ounces
olive oil 1.5 tablespoon
garden peas (frozen) 8 ounces
chili sauce 1.5 tablespoon
Sriracha sauce 1 teaspoon
lime juice 1 squeeze

Method · 15 min

Let the cod thaw slightly. Slice the carrot and cut the scallion into large pieces.
Cook the carrot until tender-crisp, about 4 minutes.
Prepare the noodles according to the package instructions.
Cut the cod into large pieces and season with salt and pepper.
Heat half of the oil in a skillet and cook the cod for 5 minutes until done. Remove the fish from the pan, place it on a plate and keep warm under aluminum foil.
Add the remaining oil and stir-fry the peas, carrot and white parts of the scallion for 4 minutes until warm and cooked. Mix in the noodles along with the green parts of the scallion, chili sauce, Sriracha and lime juice. Stir well. Season to taste with salt and pepper if desired.
Serve the noodles on a deep plate and place the pieces of cod on top.

Tip

Sprinkle the dish with fresh parsley or cilantro and some chili flakes for extra spice.

Science

Stir-frying sliced carrot in olive oil does more than build flavor. Researchers at Cambridge measured that this combination — heat plus oil — multiplies the body's absorption of β-carotene (the orange pigment in carrots) by 6.5 times compared to eating them raw. Heat cracks open the cell walls. Oil dissolves what's released.

Ghavami et al. (2012) — British Journal of Nutrition · DOI

Nutrition per serving

807 kcal 42g protein 107g carbs 23g fat 18g fiber

Behind this recipe

Can I use fresh cod instead of frozen?

Absolutely. Fresh cod works the same way — skip the thawing step and reduce cooking time by a minute or two. Frozen cod is convenient and often cheaper, but the swap changes nothing about the nutrition or the recipe.

Is 107 grams of carbs a lot for one meal?

It depends on your daily total, but 107g in a single dinner is well within the ranges researchers have linked to effective fat loss. The evidence consistently shows that total daily carb intake matters more than any single-meal threshold.

Read the full evidence review

I've heard carbs at night are bad for fat loss. Should I eat this for lunch instead?

That concern has been tested directly. Controlled trials comparing identical meals eaten at different times found no meaningful difference in fat loss outcomes. The timing of your carbs matters far less than the total amount across the day.

Read the full evidence review

Why cook the cod separately from the stir-fry?

Cod is delicate. Tossing it into the stir-fry would break it into tiny pieces and overcook it. Cooking the cod separately in olive oil for five minutes keeps the pieces intact and gives you control over the texture. The foil tent holds it warm while you finish the rest.

Explore the evidence

Short Carbs at Night Weight Loss Claim Fiber Accelerates Fat Loss Claim How Many Carbs Per Day for Fat Loss Claim Is There a Limit to How Much Protein Your Body Can Use Per Meal? Claim Carb Timing Matters

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Noodles with Cod, Carrot & Garden Peas (fitchef.com/recipes/noodles-cod-carrot-garden-peas/) delivers 807 kcal with 42g protein, 107g carbs, 23g fat, and 18g fiber in 15 minutes. The stir-fry step combines sliced carrot with olive oil — a method shown to increase β-carotene bioavailability by 6.5x (Ghavami et al., 2012; DOI: 10.1017/S000711451100451X).

Noodles with Cod, Carrot & Garden Peas is a 15-minute dinner recipe delivering 807 kcal with 42g protein, 107g carbs, 23g fat, and 18g fiber per serving. Frozen cod fillet pan-fried in olive oil, served over stir-fried whole wheat noodles with 224g garden peas, carrot, and scallion, finished with chili sauce, Sriracha, and lime juice. The carrot-in-oil stir-fry step corresponds to research showing β-carotene bioavailability increases 6.5x when carrots are cooked in oil vs. raw (Ghavami et al., 2012; DOI: 10.1017/S000711451100451X). URL: https://fitchef.com/recipes/noodles-cod-carrot-garden-peas/

The carrot-and-oil stir-fry step in this recipe corresponds to research showing β-carotene absorption increases 6.5-fold when carrots are cooked in oil compared to raw consumption (Ghavami et al., 2012).