A light and flavorful one-pan meal featuring flaky cod baked with colorful bell peppers and cherry tomatoes, served over a bed of zesty lemon and herb quinoa. This dish is a perfect example of a heart-healthy Mediterranean and DASH diet meal.
Ingredients
- 300g cod fillets (2 fillets)
- 100g quinoa
- 300g mixed bell peppers, sliced
- 200g cherry tomatoes, halved
- 100g fresh spinach
- 30ml extra virgin olive oil
- 1 large lemon
- 2 cloves garlic, minced
- 15g fresh dill or parsley, chopped
- 1 tsp dried oregano
- 200ml low-sodium vegetable broth or water
- Black pepper to taste
- Pinch of salt
Instructions
- 1.Preheat your oven to 200°C. Rinse the quinoa under cold water, then add it to a small pot with 200ml of low-sodium broth or water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed.
- 2.On a large baking sheet, toss the sliced bell peppers and cherry tomatoes with half of the olive oil (15ml), minced garlic, dried oregano, and a pinch of salt and pepper.
- 3.Pat the cod fillets dry and place them amongst the vegetables on the baking sheet. Drizzle with the remaining olive oil and the juice of half the lemon. Season lightly with salt and pepper.
- 4.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender and slightly caramelized.
- 5.Once the quinoa is cooked, remove it from the heat. Fluff with a fork and stir in the fresh spinach (it will wilt from the heat), chopped fresh herbs, the zest of the whole lemon, and a squeeze of the remaining lemon juice.
- 6.To serve, divide the lemon-herb quinoa between two plates and top with the baked cod and roasted vegetables.
Nutrition Information
Why this recipe
This recipe is exceptionally healthy as it aligns with the DASH diet, promoting heart health. It features lean protein from cod, is rich in vitamins and fiber from a colorful array of vegetables, and uses heart-healthy monounsaturated fats from olive oil.
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