Mediterranean One-Pan Cod with Chickpeas
An effortless and vibrant one-pan meal featuring flaky cod, protein-packed chickpeas, and sweet cherry tomatoes, all roasted to perfection with Mediterranean herbs. A complete, nutritious dinner ready in under 30 minutes.
860 kalori
$7 porsiyon başına
$25 dakika
2 porsiyon
quick-easy, any cuisine
Malzemeler
- 300g cod fillets, in two portions
- 400g canned chickpeas, rinsed and drained
- 200g cherry tomatoes
- 1 red bell pepper, chopped
- 1/2 red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml olive oil
- 1 teaspoon dried oregano
- 1 lemon
- Small handful fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C. In a medium baking dish, combine the chickpeas, cherry tomatoes, chopped red bell pepper, sliced red onion, and minced garlic.
- 2.Drizzle with half of the olive oil (15ml), sprinkle with dried oregano, salt, and pepper. Toss everything to coat and spread in an even layer.
- 3.Roast the vegetable and chickpea mixture for 10 minutes.
- 4.While the vegetables roast, pat the cod fillets dry. Rub them with the remaining olive oil and season both sides with salt and pepper.
- 5.Carefully remove the baking dish from the oven. Nestle the cod fillets among the vegetables and squeeze the juice of half a lemon over the entire dish.
- 6.Return the dish to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with fresh chopped parsley and serve immediately with the remaining lemon cut into wedges.
Besin Bilgileri
36g
fat
68g
carbs
21g
fiber
72g
protein
Bu tarifi neden seçmelisin
This one-pan meal is nutritionally balanced, offering lean protein from cod and high fiber from chickpeas to support muscle health and digestion. It's rich in vitamins and antioxidants from colorful vegetables, making it a heart-healthy and delicious choice.
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