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.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 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 pour les membres NutriPro.
Instructions
- 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.
Informations nutritionnelles
Pourquoi cette recette
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.
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