Mediterranean Cod en Papillote with Herbed Quinoa
A light and flavorful dish featuring tender cod fillets steamed in parchment with vibrant Mediterranean vegetables, served over a bed of fluffy, herbed quinoa. This cooking method locks in nutrients and moisture for a perfectly cooked, healthy meal.
1040 calorieën
$7 per portie
$35 min
2 porties
pescatarian, any cuisine
Ingrediënten
- 300g cod fillets (2 fillets of 150g each)
- 100g quinoa
- 200ml water or vegetable broth
- 150g cherry tomatoes, halved
- 1 small zucchini (approx. 150g), thinly sliced
- 50g Kalamata olives, pitted
- 2 cloves garlic, minced
- 1 lemon, half sliced and half for juice
- 30ml extra virgin olive oil
- 15g fresh parsley, chopped
- 1 tsp dried oregano
- Salt and black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C. Rinse the quinoa thoroughly and add it to a small pot with 200ml of water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed. Set aside.
- 2.While the quinoa cooks, prepare two large rectangular pieces of parchment paper. In a bowl, combine the cherry tomatoes, sliced zucchini, olives, minced garlic, half of the olive oil (15ml), dried oregano, salt, and pepper.
- 3.Place one cod fillet in the center of each piece of parchment paper. Season the fish with salt and pepper. Top each fillet with half of the vegetable mixture.
- 4.Drizzle the remaining olive oil and a squeeze of fresh lemon juice over the fish and vegetables. Place two lemon slices on top of each.
- 5.To seal the packets, fold the long sides of the parchment paper over the fish, creasing to seal. Then, fold and crease the shorter ends to create a fully enclosed packet.
- 6.Place the packets on a baking sheet and bake for 15-20 minutes, or until the cod is opaque and cooked through.
- 7.Fluff the cooked quinoa with a fork and stir in the chopped fresh parsley. To serve, open the parchment packets carefully (beware of steam) and serve the cod and vegetables over a bed of the herbed quinoa.
Voedingsinformatie
38g
fat
90g
carbs
16g
fiber
66g
protein
Waarom dit recept
This recipe is incredibly nutritious, offering lean protein from cod and complete plant-based protein from quinoa. Cooking 'en papillote' preserves vitamins and flavor with minimal oil, while the vegetables provide essential fiber for a truly balanced meal.