A vibrant and heart-healthy one-pan meal, featuring flaky baked cod over a bed of colorful roasted vegetables and chickpeas, seasoned with classic Mediterranean herbs. This dish is as nourishing as it is delicious, perfect for a light yet satisfying dinner.
Ingredientes
- 300g cod fillets, skinless
- 200g canned chickpeas, rinsed and drained
- 200g cherry tomatoes, halved
- 1 large red bell pepper (approx. 200g), chopped
- 1 medium zucchini (approx. 200g), chopped
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, half juiced, half sliced
- 5g dried oregano
- 10g fresh parsley, chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C (400°F). In a large baking dish, combine the chickpeas, cherry tomatoes, red bell pepper, zucchini, and red onion.
- 2.Drizzle the vegetables with 20ml of olive oil, sprinkle with dried oregano, minced garlic, salt, and pepper. Toss well to coat and spread in an even layer.
- 3.Roast the vegetables for 15 minutes until they begin to soften and lightly caramelize.
- 4.Pat the cod fillets dry and season them with salt and pepper. Remove the baking dish from the oven and nestle the cod fillets amongst the vegetables.
- 5.Drizzle the remaining 10ml of olive oil over the fish and top with lemon slices.
- 6.Return the dish to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Remove from the oven, squeeze fresh lemon juice over the entire dish, and garnish with chopped fresh parsley before serving.
Informações Nutricionais
Porque esta receita
This recipe is ideal for a heart-healthy lifestyle, aligning with the DASH diet. It is rich in lean protein and omega-3s from cod, packed with fiber, vitamins, and potassium from diverse vegetables, and uses monounsaturated fats from olive oil.
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