Protein-Packed Peruvian Veggie Bake with Fish A CIF Food Is Medicine breakfast inspired by Peruvian flavors with emphasis on Diabetes-Friendly, Plant-Forward, High Protein, High Fiber, Meal Prep. Designed for Food Is Medicine programming with fiber-rich plants, lean proteins, healthy fats, herbs, spices, and lower-sodium flavor building. This recipe supports practical, affordable meal planning for chronic disease prevention education and community cooking demonstrations.

CIF Approved

Protein-Packed Peruvian Veggie Bake with Fish

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Author: Colin Vareene Cooking Method: Skillet Cuisine: Peruvian Courses: Breakfast Recipe Keys: D Diabetes-Friendly H High Fiber High Protein M Meal Prep P Plant Forward

Prep Time 15 mins Cook Time 25 mins Total Time 40 mins Difficulty: Beginner Servings: 2 Estimated Cost: $ 12 Calories: 430 Best Season: All Seasons Dietary:

D Dairy-Free P Pescatarian

Description

A CIF Food Is Medicine breakfast inspired by Peruvian flavors with emphasis on Diabetes-Friendly, Plant-Forward, High Protein, High Fiber, Meal Prep.

Ingredients:

Cook Mode Cooking Mode Disabled

Servings

• 1 pound fish fillets
• 1 cup quinoa
• 1 cup corn
• 1 cup tomatoes
• 2 cups greens
• mint
• parsley
• vinegar
• 1 tablespoon extra-virgin olive oil
• black pepper to taste

Instructions

1. Warm a skillet or saucepan over medium heat,
   Cook aromatics and vegetables until softened,
   Add protein, grains or beans, and spices,
   Simmer or sauté until cooked through and serve with herbs or citrus.

Keywords: protein-packed peruvian veggie bake with fish, peruvian, breakfast, diabetes-friendly, plant-forward, high protein, high fiber, meal prep, 1 cup corn, 1 cup tomatoes

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