A light and flavorful one-pan fish dish, featuring tender baked cod nestled with sweet fennel and roasted cherry tomatoes, served over a bed of fluffy quinoa. This heart-healthy meal is a perfect example of the DASH diet in action.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 300g cod fillets
- 120g quinoa
- 240ml water
- 1 medium fennel bulb, thinly sliced
- 200g cherry tomatoes
- 1 yellow bell pepper, sliced
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon
- 1 tablespoon fresh dill, chopped
- Black pepper to taste
- A pinch of salt
Instructions
- 1.Preheat your oven to 200°C. Rinse the quinoa thoroughly under cold water. In a small pot, combine the rinsed quinoa and 240ml of water, bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until water is absorbed.
- 2.While the quinoa cooks, prepare the vegetables. In a baking dish, toss the sliced fennel, bell pepper, and whole cherry tomatoes with half of the olive oil (15ml), minced garlic, a pinch of salt, and black pepper.
- 3.Roast the vegetables in the preheated oven for 10 minutes until they begin to soften.
- 4.Remove the dish from the oven. Pat the cod fillets dry and place them amongst the vegetables. Drizzle the remaining olive oil and the juice of half a lemon over the fish. Season the cod lightly with black pepper.
- 5.Return the dish to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Serve the baked cod and roasted vegetables over the cooked quinoa. Garnish with fresh dill and a wedge of the remaining lemon for squeezing over.
Nutrition Information
Why this recipe
This recipe is a cornerstone of the heart-healthy DASH diet, low in sodium and rich in lean protein from cod to support muscle health. The blend of fennel, peppers, and tomatoes provides essential vitamins, minerals, and fiber, promoting digestive wellness.
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