A light yet satisfying meal inspired by Mediterranean flavors. Tender baked cod sits on a bed of fluffy quinoa, topped with a vibrant roasted red pepper and tomato relish. Perfect for a heart-healthy, DASH-compliant dinner.
Ingredients
- 300g cod fillets (2 fillets)
- 120g quinoa
- 1 large red bell pepper
- 200g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon
- 1 tablespoon fresh parsley, chopped
- Freshly ground black pepper
- Pinch of salt
Instructions
- 1.Preheat your oven to 200°C. Rinse 120g of quinoa, then cook it in 240ml of water. Bring to a boil, then simmer covered for 15 minutes or until water is absorbed.
- 2.Meanwhile, roughly chop the red bell pepper and finely chop half of the red onion. On a baking sheet, toss them with the whole cherry tomatoes, 15ml of olive oil, and a pinch of salt and pepper. Roast for 20 minutes.
- 3.Mince the garlic. In a small bowl, mix the remaining 15ml of olive oil, minced garlic, and the zest of one lemon. Pat the cod fillets dry and rub this mixture all over them.
- 4.Add the cod fillets to the baking sheet with the vegetables for the last 12-15 minutes of cooking. The cod is cooked when it flakes easily with a fork.
- 5.Remove everything from the oven. Transfer the roasted vegetables to a bowl. Add the juice from the lemon and the remaining chopped red onion. Gently mash with a fork to create a chunky relish.
- 6.Divide the cooked quinoa between two plates. Place a cod fillet on top of the quinoa, and spoon the warm relish over the fish. Garnish with fresh parsley before serving.
Nutrition Information
Why this recipe
This recipe is excellent for a DASH diet as it's low in sodium and rich in lean protein from cod and fiber from quinoa and vegetables. The abundance of bell peppers and tomatoes provides essential vitamins and antioxidants, supporting cardiovascular health.
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