Mediterranean Baked Cod with Lentils & Roasted Vegetables
A vibrant, heart-healthy dish featuring flaky baked cod on a bed of fiber-rich lentils and colourful roasted vegetables. Seasoned with classic Mediterranean herbs, this one-pan meal is both simple and deeply satisfying.
850 calorías
$8 por porción
$35 min
2 porciones
diabetic-friendly, any cuisine
Ingredientes
- 2 cod fillets (approx. 150g each)
- 200g cooked Puy lentils
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 150g cherry tomatoes
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- Juice of 1/2 lemon
- Salt and black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Preheat your oven to 200°C (400°F).
- 2.In a medium baking dish, combine the chopped bell pepper, zucchini, red onion, and whole cherry tomatoes.
- 3.Drizzle with 1 tablespoon of olive oil, sprinkle with oregano, salt, and pepper, and toss to coat. Roast for 15 minutes.
- 4.While the vegetables are roasting, pat the cod fillets dry and season them lightly with salt and pepper.
- 5.After 15 minutes, remove the dish from the oven. Stir in the cooked lentils and minced garlic.
- 6.Nestle the cod fillets on top of the lentil and vegetable mixture. Drizzle with the remaining olive oil and the lemon juice.
- 7.Return the dish to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Let it rest for a couple of minutes before serving warm.
Información nutricional
30g
fat
70g
carbs
26g
fiber
72g
protein
Por qué esta receta
This recipe is excellent for blood sugar management. The combination of lean protein from cod and high-fiber lentils provides sustained energy without spiking glucose levels. It is also rich in vitamins and anti-inflammatory omega-3s.