Cod with Vegetables and Quinoa
Experience a harmonious blend of flavors and textures with this beautifully crafted dish of cod fish with vegetables and quinoa. The delicate, flaky cod fillets are infused with the vibrant essence of fresh lemon and aromatic herbs, creating a mouthwatering base for the meal. As the fish gently steams in its own juices, it absorbs the subtle sweetness of onions and tomatoes, while the tender-crisp zucchini, bell peppers, and asparagus add a refreshing crunch.Nestled beneath the cod, the fluffy quinoa soaks up the rich flavors of the vegetables and seasoning, offering a nutty undertone that perfectly complements the lightness of the fish. Each bite delivers a satisfying combination of tender fish, crisp vegetables, and the wholesome goodness of quinoa, all tied together with the warmth of olive oil and a hint of black pepper. This dish is a celebration of fresh, natural ingredients, bringing together a symphony of textures and flavors in every forkful.
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Servings: 1
Calories: 416kcal
Ingredients
- 6 oz cod fish, 1 fillet
- 1/4 onion, thinly sliced
- 1/2 tomato, thinly sliced
- 1/4 zucchini, sliced
- 1/4 bell pepper, sliced
- 2 asparagus spears, trimmed
- 1/2 Tbsp olive oil
- 1/4 lemon, juiced
- 1/4 tsp oregano, dried
- 1/8 tsp black pepper, ground
- 1/8 tsp low sodium salt
- 1/4 cup quinoa, rinsed
- 1/2 cup vegetable broth, low sodium
- Parsley, fresh, for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium saucepan, bring vegetable broth to a boil.
- Add the quinoa, reduce heat to low, cover, and let it simmer for about 12-15 minutes, until the quinoa is tender and has absorbed the liquid.
- Fluff the quinoa with a fork.
- Cut a large piece of aluminum foil, enough to completely wrap the fillet and the quinoa.
- Place the cooked quinoa in the center of foil.
- Lay a cod fillet on top of the quinoa.
- Arrange the onion, tomato, zucchini, bell pepper, and asparagus around and on top of the cod and quinoa.
- Drizzle the olive oil and lemon juice over the fish and vegetables.
- Sprinkle with oregano, ground black pepper, and salt.
- Fold the foil over the fish, quinoa, and vegetables, sealing it tightly to form a parcel.
- Place the foil parcel on a baking sheet.
- Bake in the preheated oven for 20 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender.
- Carefully open the foil parcels to avoid steam.
- Garnish with fresh parsley.
- Carefully transfer contents to food container without the foil.
Nutrition
Calories: 416kcal | Carbohydrates: 40g | Protein: 39g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 73mg | Sodium: 177mg | Potassium: 1492mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1869IU | Vitamin B1: 0.4mg | Vitamin B2: 0.4mg | Vitamin B3: 5mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 2µg | Vitamin C: 64mg | Vitamin D: 2µg | Vitamin E: 4mg | Vitamin K: 30µg | Calcium: 87mg | Copper: 0.5mg | Folate: 151µg | Iron: 4mg | Manganese: 1mg | Magnesium: 168mg | Phosphorus: 610mg | Selenium: 61µg | Zinc: 3mg