A light and flavorful dish featuring tender baked cod served over a bed of herbed millet and roasted Mediterranean vegetables. This recipe is a perfect example of a heart-healthy DASH diet meal, packed with nutrients and vibrant flavors.
Składniki
- 300g cod fillets, fresh or frozen
- 100g millet, dry
- 200g cherry tomatoes
- 1 medium zucchini (approx. 200g)
- 1 red bell pepper
- 1 small red onion
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- 15g fresh parsley, chopped
- 10g fresh dill, chopped
- Black pepper to taste
- A pinch of salt
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Cook the millet according to package instructions, typically by simmering in 400ml of water for 15-20 minutes until tender. Set aside.
- 2.Chop the zucchini, bell pepper, and red onion into bite-sized pieces. On a large baking sheet, toss these vegetables and the whole cherry tomatoes with half of the olive oil (15ml), half of the minced garlic, a pinch of salt, and black pepper.
- 3.Roast the vegetables for 15 minutes.
- 4.While vegetables roast, pat the cod fillets dry. Rub them with the remaining olive oil, minced garlic, salt, and pepper. After 15 minutes, add the cod fillets to the baking sheet amongst the vegetables.
- 5.Return the sheet to the oven and bake for another 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
- 6.Fluff the cooked millet with a fork. Stir in the chopped fresh parsley, dill, and the juice of half a lemon.
- 7.To serve, divide the herbed millet between two plates. Top with the roasted vegetables and place a baked cod fillet on top. Serve with a wedge of the remaining lemon.
Informacje odżywcze
Dlaczego ten przepis
This recipe is excellent for a DASH diet as it's low in sodium and rich in lean protein from cod, fiber from millet, and potassium from vegetables. The healthy fats from olive oil support cardiovascular health, creating a balanced and nutritious meal.
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