Mediterranean Baked Cod with Fennel and Quinoa
A light and flavorful dish featuring flaky baked cod with the subtle anise notes of fennel and juicy cherry tomatoes, served over a bed of fluffy quinoa. This easy one-pan main is perfect for a healthy weeknight dinner.
1021 kalorie
$7 na porcję
$35 min
2 porcje
low-calorie, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 100g quinoa, dry
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 50g black olives, pitted
- 1 lemon, juiced
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- 200ml water or vegetable broth for quinoa
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C (400°F). Rinse the quinoa under cold water. In a small pot, combine the quinoa and 200ml of water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed.
- 2.While the quinoa cooks, place the sliced fennel and cherry tomatoes in a baking dish. Drizzle with 1 tablespoon of olive oil, salt, and pepper, and toss to combine.
- 3.Pat the cod fillets dry and season both sides with salt, pepper, and dried oregano. Place the fillets on top of the vegetables in the baking dish.
- 4.In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, and minced garlic. Drizzle this mixture evenly over the cod and vegetables.
- 5.Scatter the black olives around the fish. Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Fluff the cooked quinoa with a fork. Serve the baked cod and vegetables over the bed of quinoa, spooning any juices from the pan over the top.
Informacje odżywcze
42g
fat
94g
carbs
18g
fiber
74g
protein
Dlaczego ten przepis
This recipe is a powerhouse of nutrition, featuring lean protein from cod for muscle support and omega-3s. Fennel and quinoa provide excellent fiber for digestion, while tomatoes offer a rich array of vitamins and antioxidants for overall wellness.
⭐ Opinie i oceny
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