A vibrant and nutritious one-pan meal featuring flaky cod, protein-rich quinoa, and a colorful medley of roasted broccoli and cherry tomatoes. This recipe is simple to prepare, bursting with fresh flavors, and designed for optimal health.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 1 pound cod fillets, 3 portions
- 1 cup uncooked quinoa
- 2 cups broccoli florets
- 1 cup cherry tomatoes, halved
- 1/2 small red onion, thinly sliced
- 3 tablespoons olive oil, divided
- 2 cloves garlic, minced
- 1 lemon, half sliced for roasting, half for juice
- 2 tablespoons fresh dill, chopped (or other fresh herb like parsley)
- Salt to taste
- Black pepper to taste
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Instruções
- 1.Preheat your oven to 400°F (200°C). Rinse the quinoa thoroughly under cold water. Combine quinoa with 2 cups of water and a pinch of salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes.
- 2.While the quinoa cooks, prepare the vegetables. In a large baking dish or on a baking sheet, toss the broccoli florets, halved cherry tomatoes, and sliced red onion with 1 tablespoon of olive oil, minced garlic, salt, and pepper. Spread them in a single layer.
- 3.Pat the cod fillets dry with paper towels. Drizzle the cod with 1 tablespoon of olive oil, season with salt and pepper. Arrange the lemon slices over the vegetables or alongside the cod.
- 4.Add the cod fillets to the baking dish with the vegetables. Roast for 12-15 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender-crisp.
- 5.Once roasted, drizzle the remaining 1 tablespoon of olive oil and freshly squeezed lemon juice over the cod and vegetables. Sprinkle with fresh dill.
- 6.Serve the roasted cod and vegetables alongside the fluffy quinoa. Enjoy your healthy, nutritious, and flavorful meal!
Informações Nutricionais
Porque esta receita
This recipe is incredibly healthy, rich in lean protein from cod, and abundant in fiber and essential vitamins from nutrient-dense quinoa and a variety of colorful vegetables. It's a balanced meal that supports overall well-being and provides sustained energy, making it a perfect choice for a healthy, balanced diet.
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