A vibrant and heart-healthy one-pan meal, featuring flaky baked cod over a bed of colorful roasted vegetables and chickpeas, seasoned with classic Mediterranean herbs. This dish is as nourishing as it is delicious, perfect for a light yet satisfying dinner.
Malzemeler
- 300g cod fillets, skinless
- 200g canned chickpeas, rinsed and drained
- 200g cherry tomatoes, halved
- 1 large red bell pepper (approx. 200g), chopped
- 1 medium zucchini (approx. 200g), chopped
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, half juiced, half sliced
- 5g dried oregano
- 10g fresh parsley, chopped
- Salt and black pepper to taste
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Talimatlar
- 1.Preheat your oven to 200°C (400°F). In a large baking dish, combine the chickpeas, cherry tomatoes, red bell pepper, zucchini, and red onion.
- 2.Drizzle the vegetables with 20ml of olive oil, sprinkle with dried oregano, minced garlic, salt, and pepper. Toss well to coat and spread in an even layer.
- 3.Roast the vegetables for 15 minutes until they begin to soften and lightly caramelize.
- 4.Pat the cod fillets dry and season them with salt and pepper. Remove the baking dish from the oven and nestle the cod fillets amongst the vegetables.
- 5.Drizzle the remaining 10ml of olive oil over the fish and top with lemon slices.
- 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.Remove from the oven, squeeze fresh lemon juice over the entire dish, and garnish with chopped fresh parsley before serving.
Besin Bilgileri
Bu tarifi neden seçmelisin
This recipe is ideal for a heart-healthy lifestyle, aligning with the DASH diet. It is rich in lean protein and omega-3s from cod, packed with fiber, vitamins, and potassium from diverse vegetables, and uses monounsaturated fats from olive oil.
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