Cod fillet: 150g (5 oz), Broccoli: 100g (1 cup, florets), Cherry tomatoes: 100g (1/2 cup, halved), Zucchini: 100g (1 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), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Quinoa: 50g (1/4 cup, dry weight)
1. Preheat oven to 425°F (220°C). 2. Rinse 50g quinoa and cook according to package instructions. 3. In a large bowl, toss 100g broccoli florets, 100g halved cherry tomatoes, 100g sliced zucchini, and 50g sliced red onion with 5ml olive oil, 3g minced garlic, 1g dried oregano, 1g salt, and 1g black pepper. 4. Spread the vegetables on a baking sheet and roast for 15 minutes. 5. Meanwhile, place 150g cod fillet on a piece of parchment paper. 6. Drizzle with 5ml olive oil and season with salt and pepper. 7. Top with 3g minced garlic, 5g chopped dill, and 30g lemon slices. 8. Fold the parchment paper over the fish and seal the edges to create a packet. 9. Place the fish packet on the baking sheet with the vegetables and continue roasting for 10-12 minutes, until fish flakes easily with a fork. 10. Drizzle with 1 tsp lemon juice. 11. Serve the fish and roasted vegetables over cooked quinoa, garnished with 5g chopped parsley.
