A vibrant and nutritious one-pan meal featuring flaky, herb-crusted cod fillets served alongside a medley of colorful roasted Mediterranean vegetables and tender sweet potato medallions.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 600g cod fillets (4 portions)
- 500g sweet potatoes, peeled and diced into 2cm cubes
- 2 red bell peppers, deseeded and chopped into 2.5cm pieces
- 1 large zucchini (approx. 250g), chopped into 2cm pieces
- 200g cherry tomatoes, halved
- 1 large red onion (approx. 150g), cut into wedges
- 4 cloves garlic, thinly sliced
- 50ml olive oil
- 15g fresh parsley, finely chopped
- 10g fresh dill, finely chopped
- 1 lemon, half thinly sliced, half for juicing
- Salt to taste
- Freshly ground black pepper to taste
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Instruções
- 1.Preheat your oven to 200°C (180°C fan-assisted). Line a large baking tray with baking paper.
- 2.In a large bowl, combine the diced sweet potatoes, chopped bell peppers, red onion wedges, and sliced garlic. Drizzle with 30ml of olive oil, season with salt and pepper, and toss until everything is evenly coated. Spread the vegetables in a single layer on the prepared baking tray.
- 3.Roast the vegetables in the preheated oven for 15 minutes, allowing the sweet potatoes and harder vegetables to start softening.
- 4.While the vegetables are roasting, prepare the cod. Pat the cod fillets dry with paper towels. In a small bowl, mix the chopped fresh parsley and dill. Sprinkle salt and pepper generously over both sides of the cod fillets, then press the herb mixture onto the top side of each fillet to create a crust.
- 5.After the initial 15 minutes of roasting, carefully remove the tray from the oven. Add the chopped zucchini and halved cherry tomatoes to the tray. Toss gently with the other vegetables. Create space on the tray for the cod fillets or use a separate small, oven-safe dish. Place the herb-crusted cod fillets onto the tray or dish and arrange lemon slices over and around the cod.
- 6.Drizzle the remaining 20ml of olive oil over the zucchini and tomatoes, and a little over the cod if using a separate dish. Return the tray (and separate dish if used) to the oven and continue to roast for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender and slightly caramelized. The total cooking time will be approximately 27-30 minutes.
- 7.Serve immediately, squeezing fresh lemon juice over the cod and vegetables for an extra burst of flavor. Enjoy this healthy, balanced, and flavorful meal.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally healthy, balanced, and rich in essential nutrients. Cod provides lean, high-quality protein and omega-3s for muscle health and brain function. The generous portion of colorful vegetables like bell peppers, zucchini, and cherry tomatoes, along with sweet potatoes, delivers abundant fiber, vitamins (A, C), and antioxidants, supporting digestion and overall wellness. Healthy fats from olive oil complement the nutrient absorption, making this a truly wholesome and satisfying meal.
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