Heat the oven to 400 degrees F. Line a rimmed sheet pan with foil and brush it lightly with olive oil. Bring the quinoa and water or broth to a boil in a medium saucepan, stir once, then cover, reduce the heat to low, and cook for 15 minutes. Pull it off the heat and let it sit covered for 5 minutes, then fluff with a fork.

While the quinoa cooks, whisk together the honey, minced garlic, soy sauce, olive oil, rice vinegar, and red pepper flakes in a small bowl. The glaze should coat the back of a spoon. Taste it and adjust. If it needs more salt, add a pinch.

Spread the green beans across the sheet pan in a single layer. Season them with a pinch of the salt and a little black pepper, then toss them around so they are lightly coated. Nestle the green beans together enough to leave four clear spots for the cod.

Pat the cod fillets completely dry with paper towels. This step matters. Lay them on top of the green beans, season with the remaining salt and pepper, then spoon or brush the honey garlic glaze generously over the top of each fillet. Let a little glaze drip down onto the beans.

Bake for 12 to 14 minutes. The cod is done when it flakes easily with a fork at the thickest point and looks fully opaque. If your fillets are thicker than an inch, check at 14 minutes and add time in two-minute increments if needed. Do not walk away during the last few minutes. Honey glazes can go from caramelized to scorched quickly.

Pull the pan from the oven and let it rest for two minutes. Divide the quinoa between four meal prep containers. Top each with a portion of green beans and a cod fillet. Spoon any glaze pooled on the pan over the top. Scatter sesame seeds and green onion over each container if using. Seal and refrigerate once they have cooled slightly.