Mediterranean Baked Cod with Chickpeas & Cherry Tomatoes
A vibrant and flavorful one-pan dish, perfect for a quick and healthy weeknight dinner. Tender cod fillets are baked with sweet cherry tomatoes, hearty chickpeas, and fresh spinach in a zesty lemon-herb sauce.
970 calorieën
$6 per portie
$30 min
2 porties
quick-easy, any cuisine
Ingrediënten
- 300g cod fillets (2 fillets)
- 400g canned chickpeas, rinsed and drained
- 250g cherry tomatoes, halved
- 1 red bell pepper, sliced
- 1 small red onion, thinly sliced
- 100g fresh spinach
- 2 cloves garlic, minced
- 30 ml extra virgin olive oil
- 1 lemon (for juice and zest)
- 5g dried oregano
- Salt and freshly ground black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C.
- 2.In a large baking dish, combine the chickpeas, halved cherry tomatoes, sliced bell pepper, and red onion.
- 3.Drizzle with olive oil, add the minced garlic and dried oregano, and season with salt and pepper. Toss well to coat everything evenly.
- 4.Bake the vegetable and chickpea mixture for 10-12 minutes until they begin to soften.
- 5.Pat the cod fillets dry with a paper towel and season them with salt and pepper. Nestle the fillets into the baking dish amongst the vegetables.
- 6.Squeeze the juice of half a lemon over the entire dish. Return to the oven and bake for an additional 12-15 minutes, or until the cod is cooked through and flakes easily.
- 7.During the last 2 minutes of cooking, scatter the fresh spinach over the top to allow it to wilt in the heat. Serve immediately, garnished with fresh lemon zest.
Voedingsinformatie
30g
fat
84g
carbs
26g
fiber
70g
protein
Waarom dit recept
This nutritious recipe offers a lean source of protein and heart-healthy omega-3s from cod. It's also rich in fiber from chickpeas and packed with vitamins and antioxidants from colorful vegetables, creating a perfectly balanced meal for overall wellness.
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