A light yet satisfying DASH-friendly meal, featuring flaky baked cod and a rainbow of roasted vegetables served on a bed of fluffy, lemon-herb quinoa. Perfect for a heart-healthy dinner.
Ingredients
- 300g cod fillets
- 100g quinoa
- 200g cherry tomatoes
- 1 medium zucchini, chopped
- 1 yellow bell pepper, chopped
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice and zest
- 15g fresh parsley, chopped
- 1 tsp dried oregano
- Black pepper to taste
- Pinch of salt
Instructions
- 1.Preheat your oven to 200°C. Cook the quinoa according to package directions, typically by simmering 100g of rinsed quinoa in 200ml of water for about 15 minutes until the water is absorbed.
- 2.On a large baking sheet, toss the cherry tomatoes, chopped zucchini, bell pepper, and sliced red onion with half the olive oil (15ml), minced garlic, dried oregano, and a pinch of salt and pepper.
- 3.Roast the vegetables for 15 minutes.
- 4.While the vegetables roast, pat the cod fillets dry. Rub them with the remaining olive oil, lemon zest, and another pinch of salt and pepper.
- 5.After 15 minutes, create space on the baking sheet and nestle the cod fillets among the vegetables. Return to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily.
- 6.Once the quinoa is cooked, fluff it with a fork and stir in the chopped fresh parsley and the juice of half the lemon.
- 7.Divide the herbed quinoa between two plates. Top with the roasted vegetables and baked cod. Serve immediately with a wedge of the remaining lemon.
Nutrition Information
Why this recipe
This recipe is excellent for a DASH diet as it's low in sodium and rich in potassium from vegetables. Lean protein from cod and fiber from quinoa support heart health and help manage blood pressure.
Similar Recipes
Mediterranean Cod en Papillote with Chickpeas
A light and flavorful one-pan meal featuring flaky cod steamed in parchment with vibrant vegetables, chickpeas, and herbs. This easy and elegant dish is perfect for a healthy weeknight dinner, embodying the principles of the DASH diet.
Mediterranean Lamb and Quinoa Power Bowl
A vibrant and nutrient-dense bowl featuring tender lamb, fluffy quinoa, and roasted Mediterranean vegetables, all tied together with a zesty lemon-herb dressing. A perfect, heart-healthy meal compliant with the DASH diet.