A vibrant and flavorful one-pan meal, bringing the taste of the Mediterranean to your table in under 30 minutes. Tender cod fillets are baked with chickpeas, artichoke hearts, and cherry tomatoes for a light yet satisfying dish.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 300g cod fillets (2 fillets)
- 400g canned chickpeas, rinsed and drained
- 200g canned artichoke hearts, drained and halved
- 200g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon
- 1 tsp dried oregano
- Handful of fresh parsley, chopped
- Salt to taste
- Black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. In a medium baking dish, combine the rinsed chickpeas, artichoke hearts, cherry tomatoes, sliced red onion, and minced garlic.
- 2.Drizzle with half of the olive oil (15ml), sprinkle with dried oregano, salt, and pepper. Toss everything together until well-coated and spread in an even layer.
- 3.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Place the fillets on top of the vegetable mixture in the baking dish.
- 4.Drizzle the remaining olive oil and the juice of half a lemon over the cod fillets and vegetables.
- 5.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender.
- 6.Remove from the oven and garnish with fresh chopped parsley and slices from the remaining lemon half before serving.
Informations nutritionnelles
Pourquoi cette recette
This recipe is packed with lean protein from cod and fiber from chickpeas and vegetables, promoting satiety and digestive health. It's rich in omega-3 fatty acids, vitamins, and antioxidants, making it a highly nutritious and heart-healthy choice.
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