A vibrant, one-pan meal featuring flaky baked cod atop a bed of colorful quinoa, bell peppers, tomatoes, and chickpeas. This dish is light, flavorful, and perfectly aligned with a heart-healthy DASH diet.
Ingredients
- 600g cod fillets (4 fillets of 150g each)
- 200g uncooked quinoa, rinsed
- 400ml low-sodium vegetable broth or water
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 250g cherry tomatoes, halved
- 1 can (400g) chickpeas, drained and rinsed
- 100g fresh spinach
- 1 medium red onion, finely chopped
- 3 cloves garlic, minced
- 3 tablespoons olive oil
- 1 lemon, for juice and zest
- 15g fresh parsley, chopped
- Black pepper to taste
- Pinch of salt (optional)
Instructions
- 1.Preheat your oven to 200°C (400°F). In a medium saucepan, combine the rinsed quinoa and low-sodium vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed. Fluff with a fork.
- 2.While the quinoa cooks, heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat. Add the chopped red onion and bell peppers, and sauté for 5-7 minutes until they begin to soften.
- 3.Add the minced garlic and cook for another minute until fragrant. Stir in the cherry tomatoes and chickpeas. Cook for 2-3 minutes, then stir in the fresh spinach until it wilts. Season with black pepper.
- 4.Pat the cod fillets dry and season them with a pinch of salt (if using), pepper, and lemon zest. Drizzle with the remaining 1 tablespoon of olive oil.
- 5.Nestle the cod fillets into the vegetable mixture in the skillet. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Carefully remove the skillet from the oven. Squeeze fresh lemon juice over the fish and vegetables. Garnish with chopped fresh parsley.
- 7.Serve the baked cod and vegetable medley over a bed of the cooked rainbow quinoa.
Nutrition Information
Why this recipe
This recipe is rich in lean protein and omega-3s from cod, supporting heart and brain health. It's packed with fiber, vitamins, and minerals from a variety of vegetables and whole-grain quinoa, promoting digestive health and stable energy levels.
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