Mediterranean Baked Cod with Chickpeas and Zucchini
A light and flavorful one-pan dish featuring flaky cod fillets baked over a bed of roasted zucchini, cherry tomatoes, and protein-rich chickpeas, seasoned with classic Mediterranean herbs.
850 kalorie
$7 na porcję
$30 min
2 porcje
low-calorie, any cuisine
Składniki
- 2 cod fillets (about 150g each)
- 200g canned chickpeas, rinsed and drained
- 1 large zucchini, chopped
- 200g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Juice of 1/2 lemon
- Salt and fresh black pepper to taste
- Fresh parsley, chopped for garnish
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C.
- 2.In a baking dish, toss the chopped zucchini, cherry tomatoes, red onion, and chickpeas with 1 tablespoon of olive oil, minced garlic, dried oregano, salt, and pepper.
- 3.Roast the vegetables for 10 minutes.
- 4.Pat the cod fillets dry. Rub them with the remaining 1 tablespoon of olive oil and season with salt and pepper.
- 5.Remove the baking dish from the oven. Nestle the cod fillets amongst the vegetables.
- 6.Return the dish 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 parsley before serving.
Informacje odżywcze
30g
fat
60g
carbs
20g
fiber
66g
protein
Dlaczego ten przepis
This recipe is exceptionally healthy, offering lean protein from cod and plant-based protein and fiber from chickpeas. It's low in saturated fat and rich in vitamins and omega-3 fatty acids, supporting heart and brain health.
⭐ Opinie i oceny
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