A vibrant and easy one-pan meal, featuring flaky cod baked with sweet fennel, juicy cherry tomatoes, and protein-rich chickpeas. A perfect, light yet satisfying weeknight dinner ready in under 30 minutes.
*Afbeelding is ter illustratie en kan verschillen van het echte recept (AI gegenereerd).*
Ingrediënten
- 300g cod fillets (2 fillets)
- 1 medium fennel bulb, thinly sliced
- 200g cherry tomatoes
- 1 can (400g) chickpeas, rinsed and drained
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh parsley, chopped
- Pinch of red pepper flakes (optional)
- Salt and fresh black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C.
- 2.In a medium baking dish, combine the sliced fennel, cherry tomatoes, drained chickpeas, minced garlic, and olive oil. Season with salt, pepper, and red pepper flakes, and toss to coat.
- 3.Arrange the vegetables in a single layer and bake for 10 minutes to soften them slightly.
- 4.Remove the dish from the oven. Pat the cod fillets dry, season them with salt and pepper, and nestle them among the vegetables.
- 5.Squeeze the juice of half a lemon over the fish and vegetables. Thinly slice the remaining lemon half and place the slices on top of the cod.
- 6.Return the dish to the oven and bake for an additional 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.
- 7.Garnish with freshly chopped parsley and serve immediately.
Voedingsinformatie
Waarom dit recept
This one-pan Mediterranean recipe is exceptionally healthy, providing high-quality lean protein from cod and plant-based fiber from chickpeas. It's rich in vitamins, minerals, and heart-healthy fats from olive oil, supporting a balanced and nutritious diet.
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