Mediterranean Quinoa Salad with Lemon-Herb Vinaigrette

Quinoa Salad with Lemon-Herb Vinaigrette

A heart-healthy, low-fat, low-carb dish, incorporating elements from both American and International cuisines. I've focused on using lean proteins, healthy fats, and plenty of vegetables. I'll also provide estimated nutritional information per serving.

Cuisine Type: Mediterranean-American Fusion

Dietary Preferences: Heart-Healthy, Low-Fat, Low-Carb, Gluten-Free

Yields: 4 servings

Prep time: 20 minutes

Cook time: 25-30 minutes

Estimated Nutritional Information (per serving):

*   Calories: Approximately 350-400

*   Protein: 35-40g

*   Carbohydrates: 15-20g (net carbs: 10-15g)

*   Fat: 15-20g (primarily healthy fats from olive oil and fish)

Ingredients:

*   For the Cod:

    *   4 (6-ounce) cod fillets, skinless

    *   2 tablespoons extra virgin olive oil

    *   2 cloves garlic, minced

    *   2 tablespoons fresh lemon juice

    *   1 tablespoon fresh lemon zest

    *   2 tablespoons chopped fresh parsley

    *   1 tablespoon chopped fresh oregano (or 1 teaspoon dried)

    *   1/2 teaspoon dried thyme

    *   1/4 teaspoon red pepper flakes (optional, for a little heat)

    *   Salt and freshly ground black pepper to taste

*   For the Roasted Vegetables:

    *   1 red bell pepper, cored, seeded, and chopped

    *   1 yellow bell pepper, cored, seeded, and chopped

    *   1 medium zucchini, chopped

    *   1 medium yellow squash, chopped

    *   1 red onion, cut into wedges

    *   1 cup cherry tomatoes, halved

    *   1 tablespoon extra virgin olive oil

    *   1 teaspoon dried Italian herbs (or a mix of oregano, basil, rosemary)

    *   Salt and freshly ground black pepper to taste

    *   Optional: 1/4 cup Kalamata olives, pitted and halved

Equipment:

*   Baking sheet

*   Parchment paper (optional, for easier cleanup)

*   Small bowl

*   Whisk or fork

Instructions:

1. Prepare the Vegetables (Preheat Oven):

*   Preheat your oven to 400°F (200°C).

*   In a large bowl, combine the chopped red bell pepper, yellow bell pepper, zucchini, yellow squash, red onion wedges, and cherry tomatoes.

*   Drizzle with 1 tablespoon of olive oil, sprinkle with Italian herbs, salt, and pepper. Toss well to coat evenly.

2. Roast the Vegetables:

*   Spread the vegetables in a single layer on a baking sheet lined with parchment paper (if using).

*   Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized.  Stir halfway through for even cooking.

*   If using Kalamata olives, add them during the last 5 minutes of roasting.

3. Prepare the Lemon-Herb Marinade for the Cod:

*   While the vegetables are roasting, prepare the marinade.

*   In a small bowl, whisk together the 2 tablespoons of olive oil, minced garlic, lemon juice, lemon zest, parsley, oregano, thyme, and red pepper flakes (if using).

*   Season with salt and pepper to taste.

4. Bake the Cod:

*   Once the vegetables have been roasting for about 15 minutes, gently push them to one side of the baking sheet to create space for the cod.

*   Place the cod fillets on the baking sheet next to the vegetables.

*   Spoon or brush the lemon-herb marinade evenly over the cod fillets.

5. Continue Baking:

*   Return the baking sheet to the oven and continue baking for another 10-15 minutes, or until the cod is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

6. Serve:

*   Remove the baking sheet from the oven.

*   Divide the roasted vegetables evenly among four plates.

*   Place a baked cod fillet on top of the vegetables on each plate.

*   Garnish with extra fresh parsley or lemon wedges, if desired.

Serving Suggestions:

*   Side Dish Options:  While the roasted vegetables provide a substantial side, you could also add a small portion of quinoa or brown rice (if you're not strictly low-carb). A side salad with a light vinaigrette would also be a good complement.

*   Wine Pairing: A crisp, dry white wine like Sauvignon Blanc or Pinot Grigio pairs well with the lemon and herbs.

*   Garnish: A squeeze of fresh lemon juice over the cod just before serving enhances the flavor.

Tips for Success:

A Mediterranean Quinoa Salad with Lemon-Herb Vinaigrette**, designed to be low-fat, low-carb, and heart-healthy, incorporates foods & spices from both American and International cuisines.  I've included estimated nutritional information per serving.

Cuisine Type: Mediterranean-inspired (with American adaptation)

Dietary Preferences: Low-Fat, Low-Carb, Heart-Healthy, Gluten-Free (naturally)

Yields: 6 servings

Prep Time: 20 minutes

Cook Time: 20 minutes

Estimated Nutritional Information (per serving):

*   Calories: 350-400

*   Protein: 15-18g

*   Carbohydrates: 35-40g (net carbs: ~30g, considering fiber)

*   Fat: 15-20g (primarily healthy fats)

Ingredients:

*   For the Quinoa Salad:

    *   1 cup quinoa, rinsed well

    *   2 cups low-sodium vegetable broth (or water)

    *   1 red bell pepper, diced

    *   1 yellow bell pepper, diced

    *   1 cucumber, peeled, seeded, and diced

    *   1 cup cherry tomatoes, halved

    *   1/2 cup Kalamata olives, pitted and halved

    *   1/2 cup crumbled feta cheese (reduced-fat), optional for those watching sodium

    *   1/4 cup red onion, finely diced

    *   1/4 cup fresh parsley, chopped

    *   1/4 cup fresh mint, chopped

    *   1 (15-ounce) can chickpeas, rinsed and drained

*   For the Lemon-Herb Vinaigrette:

    *   1/4 cup extra virgin olive oil

    *   3 tablespoons lemon juice, freshly squeezed

    *   2 tablespoons red wine vinegar

    *   1 tablespoon Dijon mustard

    *   2 cloves garlic, minced

    *   1 teaspoon dried oregano

    *   1/2 teaspoon dried basil

    *   Salt and freshly ground black pepper to taste

Equipment:

* Medium saucepan

* Large mixing bowl

* Whisk

* Measuring cups and spoons

* Cutting board

* Knife

Instructions:

Part 1: Cooking the Quinoa

1.  Rinse the Quinoa: Place the quinoa in a fine-mesh sieve and rinse thoroughly under cold running water for about 1-2 minutes. This removes the saponins, which can give quinoa a bitter taste.

2.  Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat.

3.  Simmer: Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.

4.  Fluff and Cool: Remove the saucepan from the heat and let it stand, covered, for 5 minutes. Fluff the quinoa with a fork and transfer it to a large mixing bowl to cool slightly.

Part 2: Preparing the Vegetables and Herbs

1.  Dice the Vegetables: While the quinoa is cooking, prepare the vegetables. Dice the red and yellow bell peppers, cucumber, and red onion. Halve the cherry tomatoes and Kalamata olives.

2.  Chop the Herbs: Finely chop the fresh parsley and mint.

3.  Rinse Chickpeas: Rinse and drain the canned chickpeas.

Part 3: Making the Lemon-Herb Vinaigrette

1.  Combine Ingredients: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, dried oregano, and dried basil.

2.  Season: Season the vinaigrette with salt and freshly ground black pepper to taste.

3.  Whisk Well: Whisk the vinaigrette vigorously until it is emulsified (well combined).

Part 4: Assembling the Salad

1.  Combine Ingredients: Add the diced bell peppers, cucumber, cherry tomatoes, Kalamata olives, red onion, chickpeas, parsley, and mint to the bowl with the cooled quinoa.

2.  Pour Vinaigrette: Pour the lemon-herb vinaigrette over the salad.

3.  Toss Gently: Gently toss all the ingredients together until they are well coated with the vinaigrette.

4.  Add Feta (Optional): If using, gently fold in the crumbled feta cheese.

5.  Chill (Optional): For best flavor, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. However, it can be served immediately.

Serving Suggestions:

*   Main Course: Serve as a light and refreshing lunch or dinner.

*   Side Dish: Serve alongside grilled chicken, fish, or tofu.

*   Meal Prep: This salad is excellent for meal prepping. Store it in an airtight container in the refrigerator for up to 3-4 days.

*   Variations:

    *   Protein Boost: Add grilled chicken, shrimp, or white beans for extra protein.

    *   Vegetable Variations: Add other vegetables like zucchini, roasted eggplant, or artichoke hearts.

    *   Spice: Add a pinch of red pepper flakes to the vinaigrette for a little heat.

    *   Nuts/Seeds: Sprinkle with toasted pine nuts or pumpkin seeds for added crunch and healthy fats.

Chef's Notes:A Mediterranean Quinoa Salad with Lemon-Herb Vinaigrette**, designed to be low-fat, low-carb, and heart-healthy, incorporates foods & spices from both American and International cuisines.  I've included estimated nutritional information per serving.

Cuisine Type: Mediterranean-inspired (with American adaptation)

Dietary Preferences: Low-Fat, Low-Carb, Heart-Healthy, Gluten-Free (naturally)

Yields: 6 servings

Prep Time: 20 minutes

Cook Time: 20 minutes

Estimated Nutritional Information (per serving):

*   Calories: 350-400

*   Protein: 15-18g

*   Carbohydrates: 35-40g (net carbs: ~30g, considering fiber)

*   Fat: 15-20g (primarily healthy fats)

Ingredients:

*   For the Quinoa Salad:

    *   1 cup quinoa, rinsed well

    *   2 cups low-sodium vegetable broth (or water)

    *   1 red bell pepper, diced

    *   1 yellow bell pepper, diced

    *   1 cucumber, peeled, seeded, and diced

    *   1 cup cherry tomatoes, halved

    *   1/2 cup Kalamata olives, pitted and halved

    *   1/2 cup crumbled feta cheese (reduced-fat), optional for those watching sodium

    *   1/4 cup red onion, finely diced

    *   1/4 cup fresh parsley, chopped

    *   1/4 cup fresh mint, chopped

    *   1 (15-ounce) can chickpeas, rinsed and drained

*   For the Lemon-Herb Vinaigrette:

    *   1/4 cup extra virgin olive oil

    *   3 tablespoons lemon juice, freshly squeezed

    *   2 tablespoons red wine vinegar

    *   1 tablespoon Dijon mustard

    *   2 cloves garlic, minced

    *   1 teaspoon dried oregano

    *   1/2 teaspoon dried basil

    *   Salt and freshly ground black pepper to taste

Equipment:

* Medium saucepan

* Large mixing bowl

* Whisk

* Measuring cups and spoons

* Cutting board

* Knife

Instructions:

Part 1: Cooking the Quinoa

1.  Rinse the Quinoa: Place the quinoa in a fine-mesh sieve and rinse thoroughly under cold running water for about 1-2 minutes. This removes the saponins, which can give quinoa a bitter taste.

2.  Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat.

3.  Simmer: Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.

4.  Fluff and Cool: Remove the saucepan from the heat and let it stand, covered, for 5 minutes. Fluff the quinoa with a fork and transfer it to a large mixing bowl to cool slightly.

Part 2: Preparing the Vegetables and Herbs

1.  Dice the Vegetables: While the quinoa is cooking, prepare the vegetables. Dice the red and yellow bell peppers, cucumber, and red onion. Halve the cherry tomatoes and Kalamata olives.

2.  Chop the Herbs: Finely chop the fresh parsley and mint.

3.  Rinse Chickpeas: Rinse and drain the canned chickpeas.

Part 3: Making the Lemon-Herb Vinaigrette

1.  Combine Ingredients: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, dried oregano, and dried basil.

2.  Season: Season the vinaigrette with salt and freshly ground black pepper to taste.

3.  Whisk Well: Whisk the vinaigrette vigorously until it is emulsified (well combined).

Part 4: Assembling the Salad

1.  Combine Ingredients: Add the diced bell peppers, cucumber, cherry tomatoes, Kalamata olives, red onion, chickpeas, parsley, and mint to the bowl with the cooled quinoa.

2.  Pour Vinaigrette: Pour the lemon-herb vinaigrette over the salad.

3.  Toss Gently: Gently toss all the ingredients together until they are well coated with the vinaigrette.

4.  Add Feta (Optional): If using, gently fold in the crumbled feta cheese.

5.  Chill (Optional): For best flavor, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. However, it can be served immediately.

Serving Suggestions:

*   Main Course: Serve as a light and refreshing lunch or dinner.

*   Side Dish: Serve alongside grilled chicken, fish, or tofu.

*   Meal Prep: This salad is excellent for meal prepping. Store it in an airtight container in the refrigerator for up to 3-4 days.

*   Variations:

    *   Protein Boost: Add grilled chicken, shrimp, or white beans for extra protein.

    *   Vegetable Variations: Add other vegetables like zucchini, roasted eggplant, or artichoke hearts.

    *   Spice: Add a pinch of red pepper flakes to the vinaigrette for a little heat.

    *   Nuts/Seeds: Sprinkle with toasted pine nuts or pumpkin seeds for added crunch and healthy fats.

Chef's Notes:

*   Quinoa Cooking: Be careful not to overcook the quinoa, as it can become mushy.

*   Vinaigrette: Taste the vinaigrette and adjust the seasonings as needed.  You may want to add more lemon juice for extra tang or a touch of honey or maple syrup for sweetness (though this will slightly increase carb content).

*   Fresh Herbs: Using fresh herbs makes a big difference in the flavor of the salad.

*   Storage: Store leftover salad in an airtight container in the refrigerator. The salad may become slightly drier as it sits, so you may want to add a little extra vinaigrette before serving.

*   Sodium: If you are watching your sodium intake, use low-sodium vegetable broth and omit the feta cheese or use a very small amount.

Enjoy your delicious and healthy Mediterranean Quinoa Salad!

*   Quinoa Cooking: Be careful not to overcook the quinoa, as it can become mushy.

*   Vinaigrette: Taste the vinaigrette and adjust the seasonings as needed.  You may want to add more lemon juice for extra tang or a touch of honey or maple syrup for sweetness (though this will slightly increase carb content).

*   Fresh Herbs: Using fresh herbs makes a big difference in the flavor of the salad.

*   Storage: Store leftover salad in an airtight container in the refrigerator. The salad may become slightly drier as it sits, so you may want to add a little extra vinaigrette before serving.

*   Sodium: If you are watching your sodium intake, use low-sodium vegetable broth and omit the feta cheese or use a very small amount.

Enjoy your delicious and healthy Mediterranean Quinoa Salad!

*   Don't Overcook the Cod: Cod can dry out easily. Check for doneness frequently towards the end of the cooking time.

*   Adjust Seasoning: Taste the vegetables and marinade and adjust the salt, pepper, and herbs to your liking.

*   Vegetable Variations: Feel free to substitute other low-carb vegetables like broccoli, asparagus, or Brussels sprouts.

*   Fresh Herbs are Best: While dried herbs can be used, fresh herbs provide a brighter, more vibrant flavor.

Enjoy your healthy and delicious Mediterranean-Inspired Lemon Herb Baked Cod with Roasted Vegetables!