A light yet satisfying dish perfect for a healthy weeknight dinner. Tender baked cod is served over a bed of fluffy quinoa with roasted fennel, bell peppers, and cherry tomatoes, all brought together with a zesty lemon-dill dressing. This recipe aligns with the DASH diet principles for a heart-healthy lifestyle.
Ingredients
- 300g cod loin fillets
- 100g quinoa
- 1 small fennel bulb, thinly sliced
- 1 red bell pepper, sliced
- 150g cherry tomatoes
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, zested and juiced
- 1 handful fresh dill, chopped
- Freshly ground black pepper
- Pinch of salt (optional)
Instructions
- 1.Preheat your oven to 200°C. Rinse the quinoa thoroughly and cook it according to package directions, typically by simmering 100g of quinoa in 200ml of water for about 15 minutes until the water is absorbed.
- 2.On a large baking sheet, toss the sliced fennel, red bell pepper, and red onion with half of the olive oil (15ml), a pinch of salt (if using), and black pepper. Roast for 10 minutes.
- 3.While the vegetables roast, pat the cod fillets dry. In a small bowl, whisk together the remaining olive oil, minced garlic, lemon zest, lemon juice, and half of the chopped dill.
- 4.Remove the baking sheet from the oven. Add the cherry tomatoes to the vegetables. Place the cod fillets on the sheet and pour the lemon-dill mixture evenly over the fish.
- 5.Return the baking sheet to the oven and bake for an additional 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Fluff the cooked quinoa with a fork and divide it between two plates. Top with the roasted vegetables and a cod fillet. Garnish with the remaining fresh dill before serving.
Nutrition Information
Why this recipe
This recipe is designed for the DASH diet, promoting heart health. It's rich in lean protein from cod and packed with fiber, vitamins, and minerals from a colorful array of vegetables and quinoa. Using olive oil provides healthy fats, supporting a balanced meal.
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