A vibrant and heart-healthy dish featuring flaky cod fillets seasoned with warm Mediterranean spices, served over a bed of sweet, caramelized roasted root vegetables. A refreshing dill-yogurt sauce ties it all together, perfect for a nutritious weeknight dinner.
Składniki
- 300g cod fillets (2 fillets)
- 200g carrots, peeled and chopped
- 200g parsnips, peeled and chopped
- 150g beetroot, peeled and chopped
- 1 medium red onion, cut into wedges
- 30ml olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 100g low-fat Greek yogurt
- 1 tablespoon fresh dill, chopped
- 1 clove garlic, minced
- 15ml lemon juice
- Black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. On a large baking tray, toss the chopped carrots, parsnips, beetroot, and red onion wedges with half of the olive oil and a pinch of black pepper.
- 2.Roast the vegetables for 20 minutes until they begin to soften and caramelize at the edges.
- 3.While the vegetables are roasting, pat the cod fillets dry with a paper towel. In a small bowl, mix the smoked paprika and ground cumin. Rub this spice blend evenly over both sides of the cod fillets.
- 4.After 20 minutes, remove the tray from the oven. Create space amongst the vegetables and place the spiced cod fillets on the tray. Drizzle the remaining olive oil over the fish.
- 5.Return the tray to the oven and roast for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.In a small bowl, prepare the sauce by combining the low-fat Greek yogurt, chopped dill, minced garlic, and lemon juice. Mix well.
- 7.To serve, create a bed of the roasted root vegetables on each plate, top with a cod fillet, and finish with a generous drizzle of the herbed yogurt sauce.
Informacje odżywcze
Dlaczego ten przepis
This recipe is designed for a heart-healthy lifestyle, aligning with the DASH diet. It's low in sodium, rich in lean protein and omega-3s from cod, and packed with fiber, vitamins, and minerals from the colorful root vegetables, supporting overall wellness.
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