A light yet satisfying dish featuring flaky baked cod seasoned with lemon and herbs, served over a vibrant salad of lentils, cherry tomatoes, cucumber, and bell peppers. This recipe is a perfect example of the heart-healthy DASH diet principles.
Ingrédients
- 300g cod fillets (2 fillets of 150g each)
- 250g cooked green or brown lentils, rinsed
- 150g cherry tomatoes, halved
- 150g cucumber, diced
- 100g red bell pepper, diced
- 30g red onion, finely chopped
- 15g fresh parsley, chopped
- 10g fresh dill, chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon (juice and zest)
- Freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. Line a baking sheet with parchment paper.
- 2.Place the cod fillets on the prepared baking sheet. Drizzle with 15ml of olive oil, half the lemon juice, and half the minced garlic. Season with black pepper.
- 3.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
- 4.While the cod is baking, prepare the salad. In a large bowl, combine the cooked lentils, cherry tomatoes, cucumber, red bell pepper, and red onion.
- 5.In a small bowl, whisk together the remaining 15ml olive oil, the rest of the lemon juice, lemon zest, the remaining garlic, chopped parsley, and dill to create the dressing.
- 6.Pour the dressing over the lentil and vegetable mixture. Toss gently to combine.
- 7.Divide the lentil salad between two plates. Top each with a baked cod fillet and serve immediately.
Informations nutritionnelles
Pourquoi cette recette
This recipe is packed with lean protein from cod and plant-based fiber from lentils, promoting satiety and digestive health. Rich in vegetables and healthy fats, it aligns perfectly with the low-sodium principles of the DASH diet.
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