A sophisticated yet simple flexitarian meal featuring flaky pan-seared cod served over a bed of earthy Puy lentils and sweet roasted root vegetables, all tied together with a zesty lemon-dijon vinaigrette.
Ingrédients
- 300g cod fillets, skinless (2 fillets of 150g each)
- 150g dry Puy lentils
- 1 large carrot, peeled and diced
- 1 large parsnip, peeled and diced
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 45ml extra virgin olive oil, divided
- 15ml lemon juice
- 5g Dijon mustard
- 1 tablespoon fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C (400°F). Toss the diced carrot and parsnip with 15ml (1 tablespoon) of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelized.
- 2.While the vegetables roast, rinse the Puy lentils. Place them in a saucepan with 500ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but still holding their shape. Drain any excess water.
- 3.In a small bowl, whisk together the remaining 30ml (2 tablespoons) of olive oil, lemon juice, Dijon mustard, and minced garlic to create the vinaigrette. Season with a pinch of salt and pepper.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat a non-stick skillet over medium-high heat. Add the cod and sear for 3-4 minutes per side, until golden brown and cooked through.
- 5.In a large bowl, combine the cooked lentils, roasted vegetables, and sliced red onion. Pour over the vinaigrette and add the fresh parsley. Toss gently to combine.
- 6.Divide the warm lentil salad between two plates and top each with a pan-seared cod fillet. Serve immediately.
Informations nutritionnelles
Pourquoi cette recette
This dish is a powerhouse of nutrition, offering lean protein and omega-3s from cod, plus high fiber and plant-based protein from lentils. Roasted root vegetables provide essential vitamins and antioxidants, creating a perfectly balanced and heart-healthy meal.
⭐ Avis et évaluations
Recettes similaires
Pan-Seared Mackerel with Warm Fennel & Freekeh Salad
A vibrant and nutritious flexitarian meal featuring omega-3 rich mackerel fillets served over a smoky freekeh and fennel salad, bursting with Mediterranean flavors. This unique dish is perfect for a quick, healthy, and satisfying weeknight dinner.