Mediterranean Cod en Papillote with Herbed Quinoa
A light and flavorful dish featuring tender cod fillets steamed in parchment with vibrant Mediterranean vegetables, served over a bed of fluffy, herbed quinoa. This cooking method locks in nutrients and moisture for a perfectly cooked, healthy meal.
1040 kalori
$7 porsiyon başına
$35 dakika
2 porsiyon
pescatarian, any cuisine
Malzemeler
- 300g cod fillets (2 fillets of 150g each)
- 100g quinoa
- 200ml water or vegetable broth
- 150g cherry tomatoes, halved
- 1 small zucchini (approx. 150g), thinly sliced
- 50g Kalamata olives, pitted
- 2 cloves garlic, minced
- 1 lemon, half sliced and half for juice
- 30ml extra virgin olive oil
- 15g fresh parsley, chopped
- 1 tsp dried oregano
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C. Rinse the quinoa thoroughly and add it to a small pot with 200ml of water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the liquid is absorbed. Set aside.
- 2.While the quinoa cooks, prepare two large rectangular pieces of parchment paper. In a bowl, combine the cherry tomatoes, sliced zucchini, olives, minced garlic, half of the olive oil (15ml), dried oregano, salt, and pepper.
- 3.Place one cod fillet in the center of each piece of parchment paper. Season the fish with salt and pepper. Top each fillet with half of the vegetable mixture.
- 4.Drizzle the remaining olive oil and a squeeze of fresh lemon juice over the fish and vegetables. Place two lemon slices on top of each.
- 5.To seal the packets, fold the long sides of the parchment paper over the fish, creasing to seal. Then, fold and crease the shorter ends to create a fully enclosed packet.
- 6.Place the packets on a baking sheet and bake for 15-20 minutes, or until the cod is opaque and cooked through.
- 7.Fluff the cooked quinoa with a fork and stir in the chopped fresh parsley. To serve, open the parchment packets carefully (beware of steam) and serve the cod and vegetables over a bed of the herbed quinoa.
Besin Bilgileri
38g
fat
90g
carbs
16g
fiber
66g
protein
Bu tarifi neden seçmelisin
This recipe is incredibly nutritious, offering lean protein from cod and complete plant-based protein from quinoa. Cooking 'en papillote' preserves vitamins and flavor with minimal oil, while the vegetables provide essential fiber for a truly balanced meal.