Mediterranean Baked Cod with Chickpeas & Cherry Tomatoes
A vibrant and flavorful one-pan dish featuring flaky cod, hearty chickpeas, and sweet roasted vegetables. It's a simple, nutritious meal perfect for a healthy weeknight dinner that is also diabetic-friendly.
1010 kalorie
$7 na porcję
$35 min
2 porcje
diabetic-friendly, any cuisine
Składniki
- 300g cod fillets (2 fillets of 150g each)
- 240g canned chickpeas, drained and rinsed
- 250g cherry tomatoes
- 1 medium red onion, cut into wedges
- 1 yellow bell pepper, deseeded and chopped
- 3 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 tsp dried oregano
- Juice of 1 lemon
- Handful of fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C (400°F).
- 2.On a large baking tray, combine the chickpeas, cherry tomatoes, red onion, and bell pepper. Drizzle with half of the olive oil, sprinkle with oregano, salt, and pepper, and toss to coat.
- 3.Roast the vegetables for 15 minutes until they begin to soften and caramelize.
- 4.While the vegetables are roasting, pat the cod fillets dry with a paper towel. Rub them with the remaining olive oil, minced garlic, salt, and pepper.
- 5.Remove the tray from the oven. Gently nestle the cod fillets amongst the roasted vegetables.
- 6.Return the tray to the oven and bake for another 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Squeeze fresh lemon juice over the entire dish and garnish with chopped fresh parsley before serving.
Informacje odżywcze
30g
fat
94g
carbs
28g
fiber
70g
protein
Dlaczego ten przepis
This recipe is excellent for blood sugar management, combining lean protein from cod with high-fiber chickpeas and vegetables to slow carbohydrate absorption. Healthy fats from olive oil support heart health, creating a balanced and highly nutritious meal.