A vibrant and heart-healthy meal, this Mediterranean Baked Cod features flaky fish roasted alongside colorful vegetables and served with fluffy quinoa. It's a perfect example of how a DASH-friendly diet can be both delicious and incredibly nutritious.
Ingredients
- 300g cod fillets (2 fillets)
- 120g quinoa
- 240ml water or low-sodium vegetable broth
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 200g cherry tomatoes
- 1 red onion, cut into wedges
- 3 cloves garlic, minced
- 30ml olive oil
- 1 lemon
- 1 teaspoon dried oregano
- Fresh parsley, for garnish
- Black pepper to taste
- Pinch of salt (optional)
Instructions
- 1.Preheat your oven to 200°C. On a large baking sheet, toss the chopped bell pepper, zucchini, cherry tomatoes, and red onion with 15ml of olive oil, half the minced garlic, the dried oregano, a pinch of salt (if using), and black pepper.
- 2.Roast the vegetables for 15 minutes.
- 3.While the vegetables are roasting, rinse the quinoa under cold water. In a small saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed.
- 4.In a small bowl, mix the remaining 15ml of olive oil, the rest of the minced garlic, and the juice of half a lemon. Pat the cod fillets dry and brush this mixture over them.
- 5.After the vegetables have roasted for 15 minutes, create space on the baking sheet and add the cod fillets. Return the sheet to the oven and roast for another 12-15 minutes, or until the cod is opaque and flakes easily.
- 6.Fluff the cooked quinoa with a fork. Serve the baked cod and roasted vegetables over the quinoa. Garnish with fresh parsley and serve with wedges from the remaining half of the lemon.
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, fiber from quinoa and vegetables, and healthy fats from olive oil. The colorful vegetables provide a wealth of vitamins, minerals, and antioxidants for heart health.
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