Cod fillet: 150g (5 oz), Broccoli: 100g (1 cup, florets), Cherry tomatoes: 100g (1/2 cup, halved), Zucchini: 100g (1/2 small, sliced), Red onion: 50g (1/4 medium, sliced), Garlic: 6g (2 cloves, minced), Lemon: 30g (2 slices + 1 tsp juice), Olive oil: 10ml (2 tsp), Fresh dill: 5g (1 tsp, chopped), Fresh parsley: 5g (1 tbsp, chopped), Dried oregano: 1g (1/4 tsp), Quinoa: 50g (1/4 cup, dry weight), Salt: to taste, Black pepper: to taste
1. Cook 50g quinoa according to package instructions. Preheat oven to 180°C (360°F). 2. On a baking tray, arrange 150g cod fillet, 100g broccoli florets, 100g halved cherry tomatoes, 100g sliced zucchini, 50g sliced red onion, and 6g minced garlic. Drizzle with 10ml olive oil and 30g lemon (2 slices + 1 tsp juice). Sprinkle with 5g chopped fresh dill, 5g chopped fresh parsley, 1g dried oregano, and a pinch of salt and black pepper. 3. Roast for 15-18 minutes, or until the cod is opaque and flakes easily and the vegetables are tender. 4. Serve the roasted cod and vegetables over the cooked 50g quinoa. 5. Season with salt and black pepper to taste at the end.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
