A light and flavorful heart-healthy dish featuring tender baked cod seasoned with Mediterranean herbs, served over a bed of fluffy quinoa and roasted vegetables. This meal is perfectly aligned with the DASH diet principles for a nutritious and satisfying dinner.
Składniki
- 300g cod fillets (2 fillets)
- 120g quinoa
- 240ml low-sodium vegetable broth or water
- 1 red bell pepper
- 1 zucchini
- 150g cherry tomatoes
- 1/2 red onion
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 10g fresh dill or parsley
- 1 tsp dried oregano
- Freshly ground black pepper
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Chop the bell pepper, zucchini, and red onion into bite-sized pieces. Mince the garlic.
- 2.On a baking sheet, toss the chopped vegetables and whole cherry tomatoes with 15ml of olive oil, dried oregano, and a pinch of black pepper. Roast for 15 minutes.
- 3.While the vegetables roast, rinse the quinoa under cold water. In a small pot, bring the low-sodium broth to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all liquid is absorbed.
- 4.Season the cod fillets with the juice of half a lemon, the remaining 15ml of olive oil, minced garlic, and black pepper.
- 5.After 15 minutes, add the seasoned cod fillets to the baking sheet with the vegetables. Return to the oven and bake for an additional 12-15 minutes, until the cod is opaque and flakes easily.
- 6.Fluff the cooked quinoa with a fork and stir in the chopped fresh dill and a squeeze of the remaining lemon juice.
- 7.To serve, divide the herb quinoa between two plates and top with the roasted vegetables and baked cod.
Informacje odżywcze
Dlaczego ten przepis
This recipe is ideal for a DASH diet as it's low in sodium and rich in potassium from vegetables. Lean protein from cod supports heart health, while whole-grain quinoa provides sustained energy and fiber for digestive wellness and blood pressure management.
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