RecipeRX

Za'atar-Crusted Cod with Roasted Mediterranean Vegetables and Lemon-Tahini Drizzle

Za'atar-Crusted Cod with Roasted Mediterranean Vegetables and Lemon-Tahini Drizzle is built to be delicious and practical while aligning with healthy eating principles. For steadier energy, it pairs carbohydrates with fiber and lean protein, favoring low‑glycemic choices like beans, intact whole grains, and plenty of vegetables. It fits a Mediterranean, heart‑forward approach: lots of plants, olive oil, lean proteins, and satisfying textures. Serve with a big side of vegetables and a whole‑grain or legume base for extra fiber, and taste as you go—layering herbs and acids can make low‑salt cooking sing. Always follow your clinician’s guidance for personalized targets.

Diabetic Friendly Gluten-free Heart Healthy High Protein Low Carb
Prep
15m
Cook
33m
Total
48m
Open in App

Ingredients

  • 2 pieces Cod fillets
  • 2 tsp Za'atar spice blend
  • 2 tbsp Olive oil
  • 12 pieces Asparagus spears
  • 1 medium Red bell pepper
  • 1 medium Yellow bell pepper
  • 1 cup Cherry tomatoes
  • 2 cloves Garlic
  • 1 medium Lemon
  • 2 tbsp Tahini
  • 2-3 tbsp Water
  • 2 tbsp Fresh parsley
  • 1/4 tsp Salt
  • 1/4 tsp Black pepper

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. On the prepared baking sheet, combine the asparagus, red bell pepper, yellow bell pepper, cherry tomatoes, and minced garlic. Drizzle with 1 tablespoon of olive oil, sprinkle with 1/8 teaspoon of salt and 1/8 teaspoon of black pepper. Toss gently to coat. Roast in the preheated oven for 15-20 minutes, or until vegetables are tender-crisp and slightly caramelized.
  3. While the vegetables are roasting, prepare the cod. Pat the cod fillets thoroughly dry with paper towels. Sprinkle both sides of each fillet with the za'atar, and the remaining 1/8 teaspoon of salt and 1/8 teaspoon of black pepper.
  4. Heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once hot, carefully place the seasoned cod fillets in the skillet. Sear for 3-4 minutes per side, or until the cod is opaque, flaky, and cooked through. Be careful not to overcook, as it can dry out quickly.
  5. While the cod cooks, prepare the lemon-tahini drizzle. In a small bowl, combine the tahini, juice from half a lemon (about 1.5-2 tablespoons), and 2-3 tablespoons of water. Whisk vigorously until smooth and creamy. If it's too thick, add a little more water, one teaspoon at a time, until it reaches a pourable consistency. Season with a tiny pinch of salt if desired.
  6. To serve, divide the roasted Mediterranean vegetables evenly between two plates. Place one seared cod fillet on top of the vegetables on each plate. Drizzle generously with the lemon-tahini sauce. Garnish with fresh chopped parsley and serve with a lemon wedge for an extra squeeze of freshness.

Nutrition (per serving)

Calories: 372
Carbs: 17
Protein: 27
Fat: 22
Sodium: 280
Fiber: 7

Servings: 2 · Author: RecipeRX