Mediterranean Baked Cod with Herbed Lentil Salad
A light yet satisfying meal featuring flaky baked cod served with a vibrant, fiber-rich salad of Puy lentils, fresh vegetables, and herbs. This dish is packed with Mediterranean flavors and perfect for a healthy weeknight dinner.
1150 Kalorien
$7 pro Portion
$35 Min.
2 Portionen
diabetic-friendly, any cuisine
Zutaten
- 300g cod fillets (2 fillets)
- 150g dry Puy lentils
- 200g cherry tomatoes, halved
- 1/2 large cucumber, diced
- 1/2 small red onion, finely sliced
- 30g fresh parsley, chopped
- 15g fresh mint, chopped
- 2 cloves garlic, minced
- 1 lemon (for zest and juice)
- 30ml extra virgin olive oil
- 1 tsp dried oregano
- Salt and black pepper to taste
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Anleitung
- 1.Preheat your oven to 200°C (180°C fan). Rinse the lentils, place them in a small saucepan with 500ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess water.
- 2.While the lentils cook, place the cod fillets on a baking tray lined with parchment paper. Drizzle with 15ml of olive oil, sprinkle with the minced garlic, lemon zest, oregano, salt, and pepper.
- 3.Bake the cod for 15-20 minutes, or until it's opaque and flakes easily with a fork.
- 4.In a large bowl, combine the halved cherry tomatoes, diced cucumber, sliced red onion, chopped parsley, and mint.
- 5.Once the lentils are cooked and drained, add them to the bowl with the vegetables. Drizzle with the remaining 15ml of olive oil and the juice from the lemon. Toss everything together and season with salt and pepper.
- 6.Serve the baked cod immediately with a generous portion of the warm herbed lentil salad on the side.
Nährwertinformationen
17g
fat
53g
carbs
14g
fiber
47g
protein
Warum dieses Rezept
This recipe is exceptionally healthy and diabetic-friendly, featuring lean protein from cod and high-fiber, low-glycemic lentils to help stabilize blood sugar. It's rich in omega-3s, vitamins, and minerals, offering a balanced and nutritious meal.