Baked Cod with Quinoa Salad
Baked Cod with Quinoa Salad is a protein-rich and nutritious dish suitable for weight loss. Cod provides lean protein, while quinoa offers complex carbohydrates and fiber.
INGREDIENTS
For the Baked Cod:
- 2 cod fillets
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
For the Quinoa Salad:
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 2 tablespoons olive oil
- 1 lemon, juiced
- Salt and pepper to taste
INSTRUCTIONS
For the Baked Cod:
Preheat the oven to 375°F (190°C).
In a bowl, mix together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
Place the cod fillets in a baking dish. Pour the olive oil mixture over the fillets, coating them evenly.
Bake the cod in the preheated oven for about 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
For the Quinoa Salad:
In a pot, combine quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and let the quinoa simmer for about 15-20 minutes, or until the liquid is absorbed and the quinoa is cooked. Fluff with a fork and let it cool.
In a large bowl, combine the cooked quinoa, halved cherry tomatoes, diced cucumber, finely chopped red onion, chopped parsley, and chopped mint.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the dressing.
Pour the dressing over the quinoa salad and toss everything together.
If using, sprinkle crumbled feta cheese over the salad.
Serve:
Divide the quinoa salad onto plates.
Place a baked cod fillet on each plate.
TIPS
- Customize the quinoa salad with your favorite vegetables and herbs.
- Adjust seasonings and spices to your taste preferences.
- Control the amount of olive oil used in the salad dressing.
- Choose low-sodium vegetable broth for cooking quinoa.
- Be mindful of portion sizes for calorie management.
- Enhance the salad with additional vegetables and greens.
- Engage in regular physical activity to support weight loss goals.
NUTRITION VALUE
- Calories: 400 kcal (approx.)
- Protein: 25g (approx.)
- Carbohydrates: 40g (approx.)
- Fat: 15g (approx.)
- Fiber: 6g (approx.)
