A vibrant and heart-healthy one-pan meal, featuring flaky baked cod atop a bed of colorful roasted vegetables and fluffy quinoa. This dish is perfect for a nutritious and flavorful weeknight dinner, aligning perfectly with the DASH diet principles.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 300g cod fillets (2 fillets)
- 100g uncooked quinoa
- 200ml water or low-sodium vegetable broth
- 1 medium red bell pepper, chopped
- 1 medium zucchini, chopped
- 150g cherry tomatoes, halved
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 15ml lemon juice (from 1/2 lemon)
- 5g dried oregano
- 10g fresh parsley, chopped
- Black pepper to taste
- 1g salt (a small pinch)
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C (400°F). Rinse the quinoa under cold water. In a small pot, combine the rinsed quinoa and 200ml of water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the liquid is absorbed.
- 2.On a large baking sheet, toss the chopped bell pepper, zucchini, cherry tomatoes, and red onion with 20ml of olive oil, minced garlic, dried oregano, salt, and pepper until evenly coated.
- 3.Roast the vegetables for 15 minutes, tossing halfway through, until they start to soften and char slightly.
- 4.Pat the cod fillets dry. Rub them with the remaining 10ml of olive oil and season lightly with pepper. Make space on the baking sheet and place the fillets among the vegetables.
- 5.Return the baking sheet to the oven and bake for another 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Fluff the cooked quinoa with a fork. Serve the baked cod and roasted vegetables over a bed of quinoa. Squeeze fresh lemon juice over the top and garnish with chopped fresh parsley before serving.
Informations nutritionnelles
Pourquoi cette recette
This recipe is exceptionally heart-healthy, rich in lean protein from cod and packed with fiber, vitamins, and minerals from quinoa and a rainbow of vegetables. It uses olive oil for healthy fats and is low in sodium, supporting overall wellness.
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