Mediterranean Baked Cod with Chickpeas and Artichokes
A vibrant and flavorful one-pan dish featuring flaky cod, hearty chickpeas, and tangy artichoke hearts, all baked in a light lemon-herb sauce. This balanced meal is perfect for a quick, nutritious, and diabetic-friendly dinner.
*L’immagine è solo a scopo illustrativo e può differire dal risultato reale (generata con IA).*
975 calorie
$8 per porzione
$30 min
2 porzioni
diabetic-friendly, any cuisine
Ingredienti
- 300g cod fillets (2 fillets)
- 400g canned chickpeas, rinsed and drained
- 400g canned artichoke hearts in water, drained and quartered
- 200g cherry tomatoes, halved
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon, juice and zest
- 1 teaspoon dried oregano
- 10g fresh parsley, chopped
- Salt and black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Preheat your oven to 200°C (180°C fan).
- 2.In a medium baking dish, combine the rinsed chickpeas, quartered artichoke hearts, and halved cherry tomatoes.
- 3.In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, and dried oregano.
- 4.Pour half of the lemon-herb dressing over the vegetables in the baking dish and toss gently to coat. Season with a pinch of salt and pepper.
- 5.Pat the cod fillets dry with a paper towel and place them on top of the vegetable mixture. Brush the remaining dressing evenly over the cod.
- 6.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender.
- 7.Remove from the oven and garnish with fresh chopped parsley before serving.
Informazioni nutrizionali
34g
fat
78g
carbs
30g
fiber
85g
protein
Perché questa ricetta
This recipe is excellent for blood sugar management due to its high fiber content from chickpeas and artichokes, which slows sugar absorption. It's rich in lean protein and healthy omega-3 fats from the cod, promoting satiety and heart health.