A vibrant and satisfying one-pan meal featuring flaky cod fillets simmered with nutrient-rich green lentils, sweet bell peppers, and wilted spinach in a savory tomato and herb broth. Perfect for a quick and healthy weeknight dinner.
*Das Bild dient nur zur Veranschaulichung und kann vom tatsächlichen Rezept abweichen (KI-generiert).*
Zutaten
- 300g cod fillets (2 x 150g)
- 250g cooked green lentils (canned), rinsed
- 1 red bell pepper, chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 400g canned chopped tomatoes
- 100g fresh spinach
- 15ml olive oil
- 150ml low-sodium vegetable broth
- 1 tsp dried oregano
- 1/2 lemon, for juice
- Salt and black pepper to taste
Nur für NutriPro-Mitglieder verfügbar.
Anleitung
- 1.Heat olive oil in a large pan over medium heat. Sauté the chopped onion and garlic for 2-3 minutes until fragrant.
- 2.Add the chopped red bell pepper and cook for 5 minutes until it starts to soften.
- 3.Stir in the chopped tomatoes, vegetable broth, rinsed lentils, and dried oregano. Season with salt and pepper, bring to a simmer, and cook for 5-7 minutes.
- 4.Gently place the cod fillets on top of the lentil mixture. Cover the pan, reduce heat to low, and simmer for 8-10 minutes until the fish is cooked and flakes easily.
- 5.Stir in the fresh spinach during the last 2 minutes of cooking until it wilts. Squeeze fresh lemon juice over the dish before serving.
Nährwertinformationen
Warum dieses Rezept
This recipe is a powerhouse of nutrition. It offers lean protein from cod for muscle repair, high fiber from lentils for digestive health, and a wealth of vitamins and antioxidants from the vegetables, supporting overall wellness and a strong immune system.
⭐ Bewertungen & Rezensionen
Ähnliche Rezepte
Smoky Spanish Prawns with Lentils and Spinach
A vibrant, quick, and protein-packed one-pan meal. Succulent prawns and earthy puy lentils are simmered with smoked paprika, cherry tomatoes, and fresh spinach for a delicious and balanced dinner ready in under 30 minutes.