Name: Mexican Cod & Quinoa Bowl
Prep time: 30 min
Cook time: 18 min
Total time: 48 min
Cuisine: Mexican
Ingredients: 280g (10 oz) Cod; 1 large red bell pepper, chopped; 160g (5.6oz or 1 cup) cherry/vine tomatoes, chopped; 1 red onion, chopped; 3 cloves of garlic, minced; 1 tbsp cumin; 1 tbsp smoked paprika; 1 tsp cayenne pepper; 1 pinch of salt; 1 tbsp extra virgin olive oil; 200g (7oz) cooked quinoa; 1 tbsp dried origanum; 1 tbsp corainder leaves, chopped; 50g (1.8oz) filtered water; 60g (2.2oz or 4 tbsp) La Morena chipotle sauce; 1/2 lime to drizzle

Mexican Cod & Quinoa Bowl

Prep Time: 30 minutes

Cook Time: 18 minutes

Total Time: 48 minutes

A healthy, tasty cod & quinoa bowl packed with Mexican flavours, that contains good quality protein and vegetables.

Ingredients

280g (10 oz) Cod
1 large red bell pepper, chopped
160g (5.6oz or 1 cup) cherry/vine tomatoes, chopped
1 red onion, chopped
3 cloves of garlic, minced
1 tbsp cumin
1 tbsp smoked paprika
1 tsp cayenne pepper
1 pinch of salt
1 tbsp extra virgin olive oil
200g (7oz) cooked quinoa
1 tbsp dried origanum
1 tbsp corainder leaves, chopped
50g (1.8oz) filtered water
60g (2.2oz or 4 tbsp) La Morena chipotle sauce
1/2 lime to drizzle

Instructions

Place the fish in a bowl with the chipotle sauce and marinade for 30 minutes
Mince the garlic and set aside for 10 minutes
Fry the onions and vegetables for 10minutes on medium heat in olive oil. Add 50g (0.18oz) water halfway-through.
Add the cod and garlic, and cook for 3 minutes per side
Serve in a bowl with the cooked quinoa and a sprinkle of fresh coriander leaves.

Notes

One serving contains over a 100% the daily recommended vitamin C, 80% vitamin B6, two-thirds B12 and over a third of the recommended B1, B2, B3, folate and vitamin A, and is high in the minerals magnesium, selenium, iron and potassium, making it a highly nutritious, super easy and low-calorie, gluten-free meal to whip up.

One serving also contains 42.7g of protein and 7.5g of fibre, so it can easily be eaten as part of sport training or weight loss programs. Quinoa is considered a gluten-free pseudo-grain that contains all the essential amino acids and is packed with fibre. Cod is a healthy, low-fat, high-protein fish that is high in selenium and B vitamins.

Tomatoes and red bell pepper are packed with antioxidants such as lycopene and beta-carotenoids, which help lower inflammation and support eye, gut and immune health.

Approximate micronutrient value per serving:

Vitamins

B1 (Thiamine) - 0.4mg (35%)

B2 (Riboflavin) - 0.4mg (40%)

B3 (Niacin) - 6.1mg (44%)

B5 (Pantothenic Acid) - 0.8mg (16%)

B6 (Pyridoxine) - 1.1mg (85%)

B12 (Cobalamin) - 1.6µg (66%)

Folate - 121.9µg (30%)

Vitamin A - 280µg (40%)

Vitamin C - 135.7mg (181%)

Vitamin D - 69IU (12%)

Vitamin E - 4.8mg (32%)

Vitamin K - 15.7µg (17%)

Minerals

Calcium - 113.5mg (11%)

Copper - 0.4mg (47%)

Iron - 5.7mg (31%)

Magnesium - 171.5mg (54%)

Manganese - 1.2mg (67%)

Phosphorus - 456mg (65%)

Potassium - 1172mg (45%)

Selenium - 60.4µg (110%)

Sodium - 536mg (36%)

Zinc - 2.7mg (34%)

% RDI based on an adult female

Nutrition Information:

Yield: 2 Serving Size: 554g (19.5oz)
Amount Per Serving: Calories: 393kcalTotal Fat: 5.6gNet Carbohydrates: 36.3gFiber: 7.5gProtein: 42.7g

Mexican Cod & Quinoa Bowl