Lunch
Cod with Quinoa and Zucchini
Cod steamed until tender sits alongside fluffy quinoa and softly steamed zucchini, finished with a little dill. It's a light lunch built around lean fish and a protein-rich pseudo-grain.
- Gluten-free
- High-protein
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Ingredients
- 300 g cod fillet
- 140 g quinoa
- 250 g zucchini
- 1 tsp rapeseed oil
- 1 tbsp dill
- 1 pinch salt
Method
- Rinse the quinoa and cook in twice its volume of water for 12–15 minutes.
- Dice the zucchini and steam soft with a little water.
- Season the cod lightly and steam over water for 8–10 minutes.
- Arrange quinoa, zucchini and fish and season with dill.
Why this recipe is gentle
Cod is an especially lean fish and quinoa adds plant protein, making the plate protein-rich. Steaming the fish and stewing the zucchini keeps everything lower in fat and low in acid, with no onion, garlic or tomato.
General information, not medical advice or a treatment claim. Reactions are individual. If heartburn or reflux is frequent, severe or persistent, see a doctor.
Tips
- Rinsing the quinoa well before cooking gives it a milder taste.
- You can steam the zucchini only briefly to keep it firm, though many find it easier to tolerate when cooked fully soft.
- Fat level, portion size and personal triggers influence individual tolerance.
