EIWITRIJK RECEPT · FASE 2 · DINER

Cod traybake with Mediterranean vegetables

Phase 2 dinner: white fish from the oven with peppers, courgette and cherry tomato, high-protein with some healthy carbs.

32 min totaal 1 portie 330 kcal p.p. 36 g protein

This cod traybake with Mediterranean vegetables is comfort food with minimal washing up. Sturdy cod loin cooks in the oven alongside roasted peppers, courgette and sweet cherry tomatoes, flavoured with oregano and olive oil. Everything on one tray, ready when the timer goes off, and bursting with sunny southern flavours.

In Phase 2 of the protein diet, you can add some healthy carbohydrates back in, and this traybake plays perfectly into that. With 36 grams of protein from the lean white fish and 14 grams of carbohydrates from the vegetables, you get a balanced meal. The protein keeps you satisfied, whilst the fibre-rich vegetables provide volume and satisfaction.

Lovely with a spoonful of garlic Greek yoghurt as a dip, or a pinch of feta over the vegetables for a salty finish. A sprig of fresh basil makes the plate complete.

Zo maak je het

  1. Preheat the oven to 200 degrees.
  2. Spread the vegetables over a baking paper-lined tray and toss with olive oil, oregano, salt and pepper.
  3. Roast the vegetables in the oven for 10 minutes.
  4. Place the cod between the vegetables and sprinkle with a little pepper.
  5. Bake everything for a further 12 minutes until the fish is cooked through and serve warm.

Bewaren

Store the traybake covered in the fridge for a maximum of two days. Reheat it gently in the oven or microwave so the cod doesn't dry out.

Variatietips

Swap the vegetables for aubergine, red onion or mushrooms depending on the season. A handful of olives or capers gives the tray bake an extra Mediterranean, salty flavour.

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