Pan-Seared Cod with Warm Lentil & Roasted Pepper Salsa
A light yet satisfying dish featuring flaky pan-seared cod served over a vibrant and nutritious warm salsa made with Puy lentils, sweet roasted bell peppers, and cherry tomatoes. A perfect low-calorie, high-protein weeknight meal.
824 calorías
$8 por porción
$30 min
2 porciones
low-calorie, any cuisine
Ingredientes
- 300g cod fillets (2 fillets)
- 100g dry Puy lentils
- 1 red bell pepper
- 150g cherry tomatoes
- 1/2 red onion
- 2 cloves garlic
- 15ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh parsley
- Salt and black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Rinse the lentils, then place them in a small saucepan with 300ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess water.
- 2.While the lentils cook, preheat your oven to 200°C. Chop the red bell pepper into small pieces and halve the cherry tomatoes. Toss them with half the olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes until softened and slightly caramelized.
- 3.Finely chop the red onion and parsley, and mince the garlic. In a medium bowl, combine the cooked lentils, roasted vegetables, onion, parsley, and garlic.
- 4.Squeeze the juice from half the lemon over the lentil mixture and stir to combine. Season the salsa with salt and pepper to your liking.
- 5.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining olive oil in a non-stick skillet over medium-high heat.
- 6.Carefully place the cod in the hot pan and cook for 3-4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
- 7.To serve, divide the warm lentil salsa between two plates and place a pan-seared cod fillet on top. Garnish with a little extra parsley if desired.
Información nutricional
14g
fat
84g
carbs
16g
fiber
80g
protein
Por qué esta receta
This recipe is exceptionally healthy, providing lean protein from cod and plant-based protein and fiber from lentils, which supports muscle health and digestion. It's rich in vitamins and antioxidants from roasted vegetables and uses heart-healthy olive oil.
Preguntas frecuentes
⭐ Opiniones y valoraciones
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