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We all know the benefits of the Mediterranean diet, but it seems the diet plentiful in fruit, leafy green vegetables, nuts and grains and olive oil and small amounts of poultry and fish won’t just keep our bodies healthy, but our minds too. A study by researchers at Rush University Medical Center in Chicago shows a diet plan they developed — appropriately called the MIND diet — may reduce the risk of developing Alzheimer’s disease by as much as 53 percent.
Here’s a recipe that combines all the best that Mediterranean cuisine offers: fish, olive oil and vegetables, caponata-style, Baked Fish with vegetables from the SoupedUp Kitchen. Made it? Snap a photo and hashtag it #soupeduprecipes. We love to see your creations on Instagram and Facebook!
Mediterranean baked fish with vegetables
Ingredients
| Ingredients | Prep | Unit | Serve 30 |
|---|---|---|---|
| Zucchini , green skin, fresh or frozen raw | Cut into wedges | g | 600 |
| Onion , red, fresh or frozen raw | Cut into wedges | g | 500 |
| Tomato , common, raw | Cut into wedges | g | 600 |
| Olive , green or black, pitted | g | 100 | |
| Oil , olive | ml | 120 | |
| Fish , white flesh, raw | kg | 3 | |
| Garlic , raw | Crushed | g | 10 |
| Lemon , raw | Juice | ml | 60 |
| Mustard , dijon | g | 100 | |
| Parsley , continental, raw | g | 40 |
Method
- Preheat oven to 200°C.
- Toss the zucchini, onion, tomato and olives with half the oil in a baking dish. Brush another half of oil over the fish and place on the vegetables. Place in the oven and bake for 25-30 minutes until cooked through.
- Whisk together the garlic, lemon juice, mustard and remaining oil to make a dressing.
- Divide the cooked vegetables among plates and top each with a piece of fish.
- Drizzle the fish with the dressing and scatter with chopped parsley.
Dietary Suitability
Suitable for health choice, vegetarian diet, high energy-high protein, gluten and dairy-free diet. Suitable to be pureed.
If you make this recipe, snap a photo and hashtag it #soupeduprecipes — We love to see your creations on Instagram and Facebook! Find us: @soupedupsolutions