A light yet satisfying meal, packed with heart-healthy omega-3s, fiber, and vitamins. Tender baked cod pairs beautifully with roasted fennel, sweet cherry tomatoes, and fluffy quinoa for a complete DASH-friendly dinner.
Ingredients
- 600g cod fillets, skinless and boneless
- 180g dry quinoa, rinsed
- 1 large fennel bulb, thinly sliced
- 250g cherry tomatoes
- 1 red bell pepper, sliced
- 1 red onion, cut into wedges
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, zested and juiced
- 1 small bunch fresh dill, chopped
- Freshly ground black pepper to taste
- 1 teaspoon dried oregano
Instructions
- 1.Preheat your oven to 200°C. Cook the quinoa according to package instructions, typically by simmering 180g of quinoa in 360ml of water or low-sodium vegetable broth for about 15 minutes until the liquid is absorbed.
- 2.On a large baking sheet, toss the sliced fennel, cherry tomatoes, red bell pepper, and red onion with 20ml of olive oil, minced garlic, dried oregano, and black pepper. Roast for 15 minutes.
- 3.After 15 minutes, remove the baking sheet from the oven. Make space among the vegetables and place the cod fillets on the sheet.
- 4.Drizzle the cod with the remaining 10ml of olive oil and the juice of half a lemon. Season with black pepper. Return the pan to the oven and bake for another 10-12 minutes, or until the cod is opaque and flakes easily.
- 5.Once cooked, fluff the quinoa with a fork. Serve the baked cod and roasted vegetables over a bed of quinoa. Garnish with the chopped fresh dill and a squeeze of the remaining lemon juice before serving.
Nutrition Information
Why this recipe
This recipe is designed for heart health, aligning with the DASH diet by using lean protein, whole grains, and vegetables rich in potassium and fiber. It's low in sodium and saturated fat, which supports healthy blood pressure levels.
Similar Recipes
Mediterranean Cod en Papillote with Chickpeas
A light and flavorful one-pan meal featuring flaky cod steamed in parchment with vibrant vegetables, chickpeas, and herbs. This easy and elegant dish is perfect for a healthy weeknight dinner, embodying the principles of the DASH diet.
Mediterranean Lamb and Quinoa Power Bowl
A vibrant and nutrient-dense bowl featuring tender lamb, fluffy quinoa, and roasted Mediterranean vegetables, all tied together with a zesty lemon-herb dressing. A perfect, heart-healthy meal compliant with the DASH diet.