A light and flavorful one-pan meal featuring flaky cod steamed in parchment with vibrant vegetables, chickpeas, and herbs. This easy and elegant dish is perfect for a healthy weeknight dinner, embodying the principles of the DASH diet.
*Zdjęcie ma charakter poglądowy i może różnić się od rzeczywistego przepisu (generowane przez AI).*
Składniki
- 2 cod fillets (approx. 150g each)
- 200g cherry tomatoes, halved
- 1 medium zucchini, diced
- 1 red bell pepper, thinly sliced
- 240g canned chickpeas, rinsed and drained
- 2 cloves garlic, minced
- 1 lemon, half sliced, half for juice
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- Fresh parsley, chopped, for garnish
- Black pepper to taste
- Pinch of salt (optional)
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C (400°F). Cut two large pieces of parchment paper, about 40cm long.
- 2.In a medium bowl, combine the cherry tomatoes, zucchini, red bell pepper, chickpeas, minced garlic, 1 tablespoon of olive oil, dried oregano, and a pinch of black pepper. Toss well to coat.
- 3.Divide the vegetable mixture evenly between the two parchment papers, creating a bed in the center of each.
- 4.Pat the cod fillets dry and season lightly with pepper. Place one fillet on top of the vegetables in each parchment packet.
- 5.Drizzle the remaining olive oil over the fish. Top each fillet with a few lemon slices.
- 6.To seal the packets, bring the long sides of the parchment together and fold them over several times. Then, twist or fold the ends to create a tightly sealed pouch.
- 7.Place the packets on a baking sheet and bake for 15-20 minutes, or until the fish is opaque and cooked through.
- 8.Carefully open the packets (watch for steam), squeeze fresh lemon juice over the top, garnish with fresh parsley, and serve immediately.
Informacje odżywcze
Dlaczego ten przepis
This recipe is exceptionally healthy, aligning with DASH principles by being low in sodium and rich in lean protein from cod and fiber from chickpeas and vegetables. It's packed with vitamins and heart-healthy omega-3s, supporting overall wellness.
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