Mediterranean Baked Cod with Herb & Almond Crust
A quick and flavorful dish featuring tender baked cod with a zesty almond and herb crust, served alongside sautéed cherry tomatoes and spinach. A perfect healthy weeknight meal in under 30 minutes.
850 kalorie
$7 na porcję
$25 min
2 porcje
quick-easy, any cuisine
Składniki
- 300g cod fillets (2 x 150g portions)
- 40g ground almonds
- 15g fresh parsley, finely chopped
- 10g fresh dill, finely chopped
- 1 clove garlic, minced
- 1 lemon (for zest and juice)
- 30ml extra virgin olive oil
- 200g cherry tomatoes, halved
- 150g fresh spinach
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Line a baking sheet with parchment paper.
- 2.In a small bowl, combine the ground almonds, chopped parsley, dill, minced garlic, lemon zest, 15ml of olive oil, and a pinch of salt and pepper to create the crust mixture.
- 3.Place the cod fillets on the prepared baking sheet. Pat them dry and press the almond-herb mixture firmly onto the top of each fillet.
- 4.Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 5.While the cod bakes, heat the remaining 15ml of olive oil in a large pan over medium heat. Add the halved cherry tomatoes and cook for 3-4 minutes until they begin to soften.
- 6.Add the spinach to the pan with the tomatoes, cooking for another 1-2 minutes until it has just wilted. Season with a pinch of salt and pepper.
- 7.Serve the herb-crusted cod hot with the sautéed spinach and tomatoes. Squeeze fresh lemon juice over the top before enjoying.
Informacje odżywcze
54g
fat
26g
carbs
11g
fiber
67g
protein
Dlaczego ten przepis
This recipe is rich in lean protein and omega-3s from cod for heart and brain health, and packed with vitamins and antioxidants from spinach and tomatoes. Healthy fats from almonds and olive oil create a truly balanced and nutritious meal.
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