A vibrant one-pan meal featuring flaky cod, protein-rich quinoa, and a colorful medley of fresh vegetables, all tied together with a zesty lemon-herb dressing. Perfect for a heart-healthy weeknight dinner.
Ingredientes
- 300g cod fillets (2 fillets)
- 100g quinoa, rinsed
- 250ml low-sodium vegetable broth
- 150g cherry tomatoes, halved
- 1 medium bell pepper, chopped
- 1 small zucchini, chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 15ml olive oil
- 1 lemon (for juice and zest)
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Heat the olive oil in a large skillet or pan with a lid over medium heat. Add the chopped onion and garlic, and sauté for 2-3 minutes until fragrant.
- 2.Add the chopped bell pepper and zucchini to the skillet. Cook for 5 minutes, stirring occasionally, until they begin to soften.
- 3.Stir in the rinsed quinoa, low-sodium vegetable broth, dried oregano, and a pinch of black pepper. Bring the mixture to a boil.
- 4.Reduce the heat to low, cover the skillet, and let it simmer for about 15 minutes, or until the quinoa has absorbed most of the liquid.
- 5.Gently stir in the halved cherry tomatoes. Nestle the cod fillets into the quinoa mixture, seasoning the fish with a little more black pepper.
- 6.Cover the skillet again and cook for an additional 6-8 minutes, or until the cod is cooked through and flakes easily with a fork.
- 7.Remove from the heat. Squeeze the juice of half the lemon over the dish, then sprinkle with fresh parsley and lemon zest before serving.
Informações Nutricionais
Porque esta receita
This recipe is designed for the DASH diet, promoting heart health with lean protein from cod and fiber-rich quinoa and vegetables. It's low in sodium and saturated fat, while being packed with vitamins, minerals, and beneficial omega-3 fatty acids.
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