Mediterranean Baked Cod with Artichokes and Tomatoes
A light, flavorful, and incredibly easy one-pan meal, packed with heart-healthy omega-3s and vibrant Mediterranean vegetables. Perfect for a quick and nutritious weeknight dinner.
700 calories
$7 par portion
$30 min
2 portions
flexitarian, any cuisine
Ingrédients
- 300g cod fillets (2 fillets)
- 200g cherry tomatoes, halved
- 150g canned artichoke hearts, drained and quartered
- 50g Kalamata olives, pitted
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 1 lemon
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Fresh parsley, for garnish
- Salt and freshly ground black pepper
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. In a medium baking dish, combine the halved cherry tomatoes, quartered artichoke hearts, sliced red onion, olives, and minced garlic.
- 2.Drizzle the vegetable mixture with 1 tablespoon of olive oil, sprinkle with dried oregano, salt, and pepper, and toss to combine. 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 vegetables in the baking dish.
- 4.Drizzle the remaining tablespoon of olive oil over the fish. Cut half of the lemon into thin slices and place them on top of the cod fillets.
- 5.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork. The tomatoes should be soft and slightly burst.
- 6.Remove from the oven. Squeeze the juice from the remaining lemon half over the dish and garnish with fresh chopped parsley before serving.
Informations nutritionnelles
42g
fat
32g
carbs
13g
fiber
60g
protein
Pourquoi cette recette
This recipe is rich in lean protein and omega-3 fatty acids from cod, promoting heart and brain health. Artichokes and tomatoes provide essential fiber, vitamins, and antioxidants, creating a balanced, low-calorie, and nutritious meal.
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