A vibrant one-pan meal with flaky cod, hearty lentils, and colorful Mediterranean vegetables. This nutritious dish is perfect for a heart-healthy dinner, aligning with DASH diet principles.
Ingredientes
- 300g cod fillets, skinless
- 100g dry brown lentils, rinsed
- 400ml low-sodium vegetable broth
- 150g cherry tomatoes, halved
- 1 red bell pepper, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 100g fresh spinach
- 30ml extra virgin olive oil
- 1 lemon
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- Freshly ground black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Heat 15ml of olive oil in a large skillet over medium heat. Add the chopped onion and bell pepper, and sauté for 5-7 minutes until softened. Add the minced garlic and cook for 1 more minute until fragrant.
- 2.Stir in the rinsed lentils, low-sodium vegetable broth, and dried oregano. Bring to a simmer, then reduce heat, cover, and cook for about 20 minutes until the lentils are tender and most liquid is absorbed.
- 3.While the lentils are cooking, pat the cod fillets dry and season lightly with freshly ground black pepper.
- 4.Once the lentils are tender, stir in the halved cherry tomatoes and fresh spinach until the spinach has wilted completely.
- 5.Create two spaces in the lentil mixture. Place the cod fillets in these spaces and drizzle with the remaining 15ml of olive oil. Cover the skillet and cook for 5-7 minutes, until the cod is opaque and flakes easily with a fork.
- 6.Remove from heat and squeeze the juice of half a lemon over the entire dish. Garnish with fresh parsley and serve immediately with the remaining lemon wedges on the side.
Información nutricional
Por qué esta receta
This recipe is designed for a heart-healthy lifestyle. It's rich in lean protein from cod, high in fiber from lentils and vegetables, and uses healthy fats, helping to manage blood pressure and support overall wellness.
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