Mediterranean Baked Cod with Zucchini & Sun-Dried Tomatoes
A light yet flavorful one-pan dish featuring flaky baked cod with a zesty herb and sun-dried tomato topping, roasted alongside tender zucchini and sweet cherry tomatoes. A perfect, healthy weeknight meal.
740 calories
$8 par portion
$35 min
2 portions
nut-free, any cuisine
Ingrédients
- 300g cod fillets (2 fillets)
- 1 large zucchini (approx. 300g), sliced
- 200g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 50g sun-dried tomatoes in oil, drained and chopped
- 1 tablespoon capers, drained
- 15g fresh parsley, chopped
- 30ml extra virgin olive oil
- 1/2 lemon, juiced
- Salt and black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. Prepare your vegetables by slicing the zucchini and red onion, halving the cherry tomatoes, and mincing the garlic.
- 2.On a baking tray, toss the zucchini, cherry tomatoes, and onion with 15ml (1 tbsp) of olive oil, salt, and pepper. Arrange in a single layer.
- 3.In a small bowl, create the topping by mixing the chopped sun-dried tomatoes, parsley, capers, minced garlic, lemon juice, and the remaining 15ml (1 tbsp) of olive oil.
- 4.Pat the cod fillets dry, season lightly with salt and pepper, and place them on the baking tray amidst the vegetables.
- 5.Spoon the sun-dried tomato mixture evenly over each cod fillet.
- 6.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender-crisp.
- 7.Serve immediately, garnished with a little extra fresh parsley if desired.
Informations nutritionnelles
38g
fat
36g
carbs
10g
fiber
54g
protein
Pourquoi cette recette
This recipe is packed with lean protein from cod, essential for muscle repair, and heart-healthy omega-3s. It's a nutritious, balanced meal rich in vitamins and fiber from the vegetables, supporting digestive health and overall wellness without any nuts.