How to Eat Like You Live in a "Blue Zone"

@foodbymaria

Welcome to Episode 1/10 of Greek Blue Zone. A series where I’ll be sharing recipes for longevity. Today we are making a Mediterranean Diet focused meal. Perfectly Roasted Juicy Cod with Vegetables, Beans and Seeds - all cooked in 1 sheet-pan! One of the factors that makes this a Blue Zone is the diet that they follow which is incredibly Mediterranean Diet focused. Rich in ingredients like olive oil, nourishing vegetables, hearty legumes, fatty fish and nuts. You probably can’t just pick up and move to a Greek Island right now so this new Blue Zone Series aims to bring you 10 easy, longevity inspired recipes that you can enjoy in the comfort of your own home. The best meals are the ones that fact 5-star but require minimal effort with optimal benefits. Simply toss al your veggies onto a baking sheet and cook before adding 4 loins of beautiful cod. I love dredging them in my famous Greek Dressing and cooking to buttery perfection. The beans are my favorite part of this whole meal, they are crispy, juicy and packed with flavor. I encourage you to have fun with this recipe! You can find the full recipe on www.foodbymaria.com (link in bio) or the quick-version below. If you want to be the first to find out about our new recipes be sure to sign up for our email newsletter. Here is everything you need to cook this Blue Zone Longevity Recipe! Ingredients: 1 can (14-19oz) butter beans, drained and rinsed 1 red bell pepper, cut into 1/2 inch pieces 1 small-medium zucchini, cut into 1/2 inch rounds 1/2 small red onion, 1/2 inch slices 10 garlic cloves, smashed 2 cups chopped eggplant (1/2 inch pieces) 2 tbsp olive oil 1 tsp salt 1/2 tsp pepper 4 cod filets (5-6oz each)
For the Greek dressing: DM ME “greekdressing” (one word) for my Greek Dressing Recipe 
For the toppings: 2 tbsp pumpkin or sunflower seeds 1/4 cup minced fresh dill tzatziki for serving if desired (use our delicious tzatziki recipe)
Instructions: 1. Preheat the oven to 400F. To a parchment-line baking sheet add rinsed butter beans, sliced pepper, chopped zucchini, sliced onion, smashed garlic cloves, chopped eggplant, olive oil, salt and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-22 minutes or until the eggplant is tender.
2. Remove the baking sheet from the oven and add the cod filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the cod filets, keeping a 1/4 cup of the dressing aside for finishing the dish. Top each cod filet with 2 lemon slices.
3. Put the baking sheet back in the oven and bake for an additional 10 minutes or until the fish flakes easily with a fork and is done to your liking.
4. Once the cod is done, sprinkle the minced dill and seeds over the entire pan and drizzle the cod with the leftover dressing. Serve each piece of cod along with the roasted vegetables and tzatziki on the side.
Notes: This recipe is also delicious to meal prep for lunch during the week.
If you love this recipe you’re sure to love our Greek Baked Tilapia Recipe (one sheet pan) and our One Pan Oven Baked Fish and Tomatoes too. #Greece #GreekRecipes #GreekFood #BlueZoneRecipes #CodRecipe #greektok

♬ original sound - Maria Koutsogiannis