Lemon-Herb Baked Cod with Quinoa and Roasted Vegetables
A wholesome dairy-free dinner featuring tender baked cod fillets infused with lemon and herbs, served alongside fluffy quinoa and a medley of roasted seasonal vegetables.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
420 calories
$15 par portion
$30 min
4 portions
dairy-free, any cuisine
Ingrédients
- 4 cod fillets (about 5 oz each)
- 1 cup quinoa, rinsed
- 2 cups water
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 zucchini, sliced into half-moons
- 1 small red onion, sliced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, sliced into rounds
- 1 tablespoon fresh parsley, chopped
- Salt and black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- 2.Place broccoli, bell pepper, zucchini, and red onion on the baking sheet. Drizzle with 1 tablespoon olive oil, season with salt and pepper, and toss to coat. Roast for 20 minutes.
- 3.Rinse quinoa under cold water. In a saucepan, bring 2 cups of water to a boil, add quinoa, reduce heat to low, cover, and simmer for 15 minutes until fluffy.
- 4.Pat cod fillets dry and place them on a separate baking dish. Drizzle with 1 tablespoon olive oil, sprinkle with garlic, salt, pepper, and top with lemon slices.
- 5.Bake cod for 12–15 minutes until opaque and flakes easily with a fork.
- 6.Fluff quinoa with a fork, stir in chopped parsley, and serve cod alongside quinoa and roasted vegetables.
Informations nutritionnelles
14g
fat
38g
carbs
7g
fiber
36g
protein
Pourquoi cette recette
This recipe is healthy because it provides lean protein from cod, complex carbohydrates from quinoa, and fiber-rich vitamins and minerals from roasted vegetables, all in a balanced dairy-free dish.