Mediterranean Baked Cod with Lentils & Roasted Vegetables
A vibrant and heart-healthy one-pan meal, featuring flaky cod baked over a savory bed of lentils and colorful roasted vegetables. This dish is packed with flavor and nutrients, perfect for a balanced, diabetic-friendly dinner.
910 calories
$8 par portion
$40 min
2 portions
diabetic-friendly, any cuisine
Ingrédients
- 300g cod fillets (2 fillets)
- 250g cooked brown or green lentils (canned, rinsed)
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 150g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml olive oil
- 1/2 lemon, juiced
- 1 tsp dried oregano
- 2 tbsp fresh parsley, chopped
- Salt and black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. In a baking dish, toss the chopped bell pepper, zucchini, cherry tomatoes, and red onion with half of the olive oil, minced garlic, oregano, salt, and pepper.
- 2.Roast the vegetables for 15 minutes until they begin to soften.
- 3.Carefully remove the dish from the oven and stir in the rinsed lentils to combine them with the vegetables.
- 4.Pat the cod fillets dry and season them with salt and pepper. Gently place the fillets on top of the lentil and vegetable mixture.
- 5.Drizzle the cod with the remaining olive oil and the fresh lemon juice.
- 6.Return the dish to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with fresh chopped parsley before serving immediately.
Informations nutritionnelles
32g
fat
74g
carbs
28g
fiber
78g
protein
Pourquoi cette recette
This recipe is excellent for blood sugar management due to its high fiber content from lentils and vegetables, which slows carbohydrate absorption. Lean protein from cod and healthy fats from olive oil contribute to satiety and heart health, making it a nutritious choice.