July 11, 2024
Baked Cod & Veggies with Quinoa
Ingredients
- 1/2 cup Quinoa (dry)
- 145g Roasted Red Peppers
- 1/2 cup Canned Coconut Milk
- 1/4 cup Water
- Sea Salt & Black Pepper (to taste)
- 2 Cod Fillets
- 1 Zucchini (medium, sliced into strips)
- 1 Yellow Bell Pepper (medium, sliced)
- 2 cups Asparagus (trimmed, chopped)
- 2 tbsps Parsley (chopped)
Directions
- Preheat the oven to 205 degrees celsius.
- Cook the quinoa according to package directions. Once cooked, fluff with a fork and let it cool.
- Blend the roasted red pepper, coconut milk, and water, using a blender or immersion blender, until smooth. Season with salt and pepper.
- Season both sides of the cod with salt and pepper.
- Place the zucchini, bell pepper, and asparagus into a deep baking dish. Add the red pepper sauce and stir. Place the cod on top and bake in the oven for 15 to 18 minutes or until the fish is cooked through and the vegetables are tender.
- Divide the quinoa, cod, and veggies evenly between plates. Top with parsley and enjoy!
Nutrition Information - 1 serving
Cal: 356
Fat: 10g
Carbs: 30g
Sugars: 5g
Fibre: 5g
Protein: 35g
Salt: 243mg
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Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates