A light yet satisfying heart-healthy meal inspired by Mediterranean flavors. Tender baked cod is served over a bed of fluffy quinoa and vibrant roasted vegetables, all drizzled with a zesty lemon-herb dressing. Perfect for a DASH diet.
Ingredientes
- 600g cod fillets, skinless
- 200g quinoa
- 400ml water or low-sodium vegetable broth
- 250g cherry tomatoes
- 1 large zucchini (approx. 300g)
- 1 red bell pepper
- 1 small red onion
- 50g Kalamata olives, pitted
- 45ml extra virgin olive oil
- 2 cloves garlic, minced
- 1 lemon
- 1 tablespoon fresh oregano, chopped
- 2 tablespoons fresh parsley, chopped
- Freshly ground black pepper
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa with 400ml of water or low-sodium broth, bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork.
- 2.While the quinoa cooks, toss the cherry tomatoes, zucchini, red bell pepper, and red onion with 30ml of olive oil, minced garlic, oregano, and black pepper on a large baking sheet. Roast for 15 minutes.
- 3.After 15 minutes, nestle the cod fillets among the vegetables on the baking sheet. Drizzle the cod with the remaining 15ml of olive oil and the juice of half a lemon. Season with more black pepper.
- 4.Return the baking sheet to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 5.To serve, divide the cooked quinoa among four plates. Top with the roasted vegetables and a cod fillet. Garnish with fresh parsley, Kalamata olives, and 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 like tomatoes and zucchini. The cod provides lean protein and omega-3s for heart health, while quinoa offers high-quality fiber and essential minerals.
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