A light, flavorful, and incredibly easy dish where cod and vegetables are steamed together in a parchment packet. This method locks in moisture and nutrients for a perfectly cooked, healthy meal in under 30 minutes.
*La imagen es ilustrativa y puede diferir del resultado real (generada por IA).*
Ingredientes
- 2 cod fillets (approx. 150g each)
- 200g canned chickpeas, rinsed and drained
- 150g cherry tomatoes, halved
- 50g Kalamata olives, pitted
- 1/2 red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Preheat your oven to 200°C. Cut two large rectangular pieces of parchment paper.
- 2.In a medium bowl, combine the rinsed chickpeas, halved cherry tomatoes, sliced red onion, minced garlic, olives, olive oil, juice of half a lemon, and dried oregano. Season with salt and pepper and mix well.
- 3.Divide the chickpea mixture evenly and place it in the center of each parchment paper sheet.
- 4.Place a cod fillet on top of the vegetable mixture on each sheet. Season the fish with a pinch of salt and pepper.
- 5.Thinly slice the remaining half of the lemon and place a few slices on top of each cod fillet.
- 6.To seal the packets, bring the long sides of the parchment paper together and fold them down several times. Then, fold and crimp the shorter ends to create a completely sealed pouch.
- 7.Place the packets on a baking sheet and bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Carefully cut or tear open the packets, being mindful of the hot steam, and serve immediately.
Información nutricional
Por qué esta receta
This recipe is rich in lean protein and omega-3s from cod, supporting brain and heart health. It's also high in fiber from chickpeas, promoting digestive wellness. Steaming in parchment minimizes added fats and preserves vitamins for a balanced, nutritious dish.
Preguntas frecuentes
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