Mediterranean Cod with Fennel, Olives, and Quinoa
A light yet satisfying diabetic-friendly dish featuring flaky pan-seared cod served with a zesty fennel and tomato relish over a bed of fluffy quinoa. This recipe is packed with Mediterranean flavors and is perfect for a healthy weeknight dinner.
1085 kalorie
$8 na porcję
$30 min
2 porcje
diabetic-friendly, any cuisine
Składniki
- 300g cod fillets, skinless
- 120g quinoa
- 240ml water or low-sodium vegetable broth
- 1 small fennel bulb, thinly sliced
- 150g cherry tomatoes, halved
- 50g pitted Kalamata olives, halved
- 2 cloves garlic, minced
- 1 lemon, for juice and zest
- 30ml extra virgin olive oil
- 15g fresh parsley, chopped
- 1 tsp dried oregano
- Salt and freshly ground black pepper
Dostępne dla członków NutriPro.
Instrukcje
- 1.Rinse the quinoa under cold water. In a small saucepan, combine the quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork.
- 2.While the quinoa cooks, heat 15ml of olive oil in a large pan over medium heat. Add the sliced fennel and cook for 5-7 minutes until it starts to soften and caramelize. Add the minced garlic and cook for another minute until fragrant.
- 3.Add the halved cherry tomatoes, olives, and dried oregano to the pan with the fennel. Cook for 3-4 minutes, stirring occasionally, until the tomatoes just begin to soften. Remove the relish from the pan and set aside. Squeeze a little lemon juice over it.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Add the remaining 15ml of olive oil to the same pan over medium-high heat.
- 5.Carefully place the cod fillets in the hot pan. Cook for 3-4 minutes per side, depending on thickness, until golden brown and cooked through. The fish should flake easily with a fork.
- 6.To serve, divide the cooked quinoa between two plates. Top with a cod fillet and spoon the warm fennel and olive relish over the fish. Garnish with fresh parsley and lemon zest before serving.
Informacje odżywcze
44g
fat
100g
carbs
18g
fiber
73g
protein
Dlaczego ten przepis
This recipe aids diabetic management by combining lean protein from cod with high-fiber quinoa and vegetables. This pairing helps stabilize blood sugar, while healthy fats from olives support heart health. It's a nutritious, balanced meal rich in vitamins.