Mediterranean Seared Cod with Braised Lentils
A vibrant and flavorful dish featuring perfectly seared cod on a bed of savory braised lentils with cherry tomatoes and spinach. This balanced, one-pan-friendly meal is inspired by the heart-healthy Mediterranean diet.
910 calories
$6 par portion
$35 min
2 portions
diabetic-friendly, any cuisine
Ingrédients
- 300g cod fillets (2 fillets)
- 30ml olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped (approx. 75g)
- 1 red bell pepper, diced
- 100g brown or green lentils, rinsed
- 400ml low-sodium vegetable broth
- 150g cherry tomatoes, halved
- 100g fresh spinach
- 1 lemon, for juice and zest
- 5g dried oregano
- 10g fresh parsley, chopped
- Salt and black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and the zest of half the lemon. Set aside.
- 2.Heat 15ml of olive oil in a large pan or skillet over medium heat. Add the chopped onion, garlic, and diced bell pepper. Sauté for 5-7 minutes until softened and fragrant.
- 3.Stir in the rinsed lentils, vegetable broth, and dried oregano. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 20-25 minutes, or until the lentils are tender and have absorbed most of the liquid.
- 4.While the lentils are cooking, heat the remaining 15ml of olive oil in a separate non-stick skillet over medium-high heat. Carefully place the cod fillets in the pan and sear for 3-4 minutes per side, until golden brown, flaky, and cooked through.
- 5.Once the lentils are tender, stir in the halved cherry tomatoes and fresh spinach. Cook for another 2-3 minutes, just until the spinach has wilted. Season the lentil mixture with salt and pepper to taste.
- 6.To serve, divide the braised lentils and vegetables between two plates. Place a seared cod fillet on top of each bed of lentils. Garnish with fresh parsley and a generous squeeze of lemon juice.
Informations nutritionnelles
30g
fat
88g
carbs
26g
fiber
76g
protein
Pourquoi cette recette
This recipe is exceptionally healthy and diabetic-friendly, combining lean protein from cod with high-fiber lentils to promote stable blood sugar levels. It's rich in vitamins and antioxidants from fresh vegetables, supporting overall wellness.