Ingredients
- cod/pike-perch 180 g
- broccoli 250 g
- asparagus 200 g
- olive oil 10 g
- lemon 20 g
- garlic 3 g
- salt, pepper
Instructions
- Preheat the oven to 200 degrees Celsius.
- Cut the broccoli into florets and clean the asparagus (break off the woody ends).
- Place the fish fillet (cod or pike-perch), broccoli and asparagus in a baking tray lined with parchment paper.
- Drizzle generously with olive oil, lemon juice, add sliced or crushed garlic, salt and pepper.
- Bake everything for 15-20 minutes, or until the fish is cooked and the vegetables are tender but still slightly crisp.
- Serve immediately, hot, to enjoy all the flavors.
This recipe is grounded in functional nutrition concepts, aiming to support key metabolic processes. White fish, an excellent source of easily digestible protein, also provides iodine and selenium, two essential micronutrients for thyroid function, according to endocrinological studies.
The pairing with broccoli and asparagus is strategic for detoxification. Broccoli is rich in sulforaphane compounds, which, according to research, activate phase II liver enzymes, essential for eliminating xenobiotics and toxic metabolites. Asparagus contributes asparagine, a natural diuretic that supports kidney function and water balance. Olive oil and lemon juice not only enhance the taste, but the monounsaturated fatty acids in the oil optimize the absorption of fat-soluble vitamins from vegetables, while vitamin C from lemon amplifies the overall antioxidant properties of the meal. This combination ensures enhanced cellular protection.
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