Mediterranean Baked Cod with Herb Quinoa and Roasted Vegetables
A light and flavorful heart-healthy dish featuring tender baked cod seasoned with Mediterranean herbs, served over a bed of fluffy quinoa and roasted vegetables. This meal is perfectly aligned with the DASH diet principles for a nutritious and satisfying dinner.
1092 calories
$10 per serving
$35 min
2 servings
dash, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 120g quinoa
- 240ml low-sodium vegetable broth or water
- 1 red bell pepper
- 1 zucchini
- 150g cherry tomatoes
- 1/2 red onion
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 10g fresh dill or parsley
- 1 tsp dried oregano
- Freshly ground black pepper
Instructions
- 1.Preheat your oven to 200°C. Chop the bell pepper, zucchini, and red onion into bite-sized pieces. Mince the garlic.
- 2.On a baking sheet, toss the chopped vegetables and whole cherry tomatoes with 15ml of olive oil, dried oregano, and a pinch of black pepper. Roast for 15 minutes.
- 3.While the vegetables roast, rinse the quinoa under cold water. In a small pot, bring the low-sodium broth to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all liquid is absorbed.
- 4.Season the cod fillets with the juice of half a lemon, the remaining 15ml of olive oil, minced garlic, and black pepper.
- 5.After 15 minutes, add the seasoned cod fillets to the baking sheet with the vegetables. Return to the oven and bake for an additional 12-15 minutes, until the cod is opaque and flakes easily.
- 6.Fluff the cooked quinoa with a fork and stir in the chopped fresh dill and a squeeze of the remaining lemon juice.
- 7.To serve, divide the herb quinoa between two plates and top with the roasted vegetables and baked cod.
Nutrition Information
40g
fat
98g
carbs
20g
fiber
72g
protein
Why this recipe
This recipe is ideal for a DASH diet as it's low in sodium and rich in potassium from vegetables. Lean protein from cod supports heart health, while whole-grain quinoa provides sustained energy and fiber for digestive wellness and blood pressure management.