A light yet satisfying DASH-friendly meal, featuring flaky baked cod and a rainbow of roasted vegetables served on a bed of fluffy, lemon-herb quinoa. Perfect for a heart-healthy dinner.
Ingredientes
- 300g cod fillets
- 100g quinoa
- 200g cherry tomatoes
- 1 medium zucchini, chopped
- 1 yellow bell pepper, chopped
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice and zest
- 15g fresh parsley, chopped
- 1 tsp dried oregano
- Black pepper to taste
- Pinch of salt
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. Cook the quinoa according to package directions, typically by simmering 100g of rinsed quinoa in 200ml of water for about 15 minutes until the water is absorbed.
- 2.On a large baking sheet, toss the cherry tomatoes, chopped zucchini, bell pepper, and sliced red onion with half the olive oil (15ml), minced garlic, dried oregano, and a pinch of salt and pepper.
- 3.Roast the vegetables for 15 minutes.
- 4.While the vegetables roast, pat the cod fillets dry. Rub them with the remaining olive oil, lemon zest, and another pinch of salt and pepper.
- 5.After 15 minutes, create space on the baking sheet and nestle the cod fillets among the vegetables. Return to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily.
- 6.Once the quinoa is cooked, fluff it with a fork and stir in the chopped fresh parsley and the juice of half the lemon.
- 7.Divide the herbed quinoa between two plates. Top with the roasted vegetables and baked cod. Serve immediately with a wedge of the remaining lemon.
Informações Nutricionais
Porque esta receita
This recipe is excellent for a DASH diet as it's low in sodium and rich in potassium from vegetables. Lean protein from cod and fiber from quinoa support heart health and help manage blood pressure.
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