Baked Cod with Mediterranean Salsa

Liz Courneyea
4 days ago
2 min read

Ingredients

4 cod fillets

1/2 cup diced tomatoes

1/2 cup diced cucumber

1/2 cup Kalamata olives

1 tablespoon capers

1 tablespoon chopped fresh parsley

1 tablespoon lemon juice

1 tablespoon avocado oil

Salt and pepper to taste

Directions

Preheat oven to 375°F (190°C).
Place cod fillet on a baking sheet lined with parchment paper.
Season cod with salt and pepper.
In a bowl, mix together diced tomatoes, diced cucumber, chopped Kalamata olives, chopped fresh parsley, lemon juice, olive oil, salt, and pepper to make the Mediterranean salsa.
Spoon salsa over the cod fillet.
Bake in the preheated oven for 15-20 minutes or until fish flakes easily with a fork.
Serve hot.

Healthy eating should aways be colourful!

Regardless of the meal, always incorporate some colour. Including a variety of colours in your meals not only enhances their visual appeal but also contributes to a more balanced and nutritious diet. Different colours often signify the presence of various vitamins, minerals, and antioxidants that are essential for overall health. Here are some key points to consider:

Benefits of Colorful Meals

Visual Appeal: A colorful plate is more inviting and can enhance the dining experience, making meals more enjoyable.
Nutritional Variety: Different colored fruits and vegetables provide unique nutrients. For example, orange and yellow foods like carrots and sweet potatoes are rich in beta-carotene, while dark leafy greens are high in iron and calcium.
Antioxidant Power: Many colorful foods are packed with antioxidants, which help combat oxidative stress in the body. Berries, for instance, are known for their high antioxidant content.
Encouragement of Healthy Eating: A diverse palette can encourage individuals, especially children, to try new foods and develop healthy eating habits.

How to Incorporate Color

Fruits and Vegetables: Aim to include a variety of fruits and vegetables in every meal. Consider using red tomatoes, green spinach, yellow bell peppers, and purple eggplant.
Whole Grains: Opt for whole grains like quinoa or brown rice, which can add earthy tones to your meal.
Herbs and Spices: Fresh herbs like basil, parsley, and cilantro can add vibrant green hues and fresh flavors.
Presentation: Arrange food in a way that highlights its colors. Layering different colored ingredients can create a visually striking dish.

Conclusion

Incorporating color into meals is not just about aesthetics; it plays a crucial role in nutrition and encourages a varied diet. By being mindful of the colors on your plate, you can enhance both the flavor and health benefits of your meals.

Other Quick High-Protein Meal Ideas

By incorporating easy meals with high protein into your routine, you can create a sustainable approach to healthy eating that fits your lifestyle.

Happy Cooking 👩‍🍳

Love,

Liz