Pan-Seared Cod with Warm Lentil and Walnut Salsa
A sophisticated yet simple dish featuring flaky pan-seared cod served over a hearty and flavorful warm salsa made with protein-rich lentils, crunchy walnuts, and fresh herbs. A perfect balanced weeknight meal.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
980 calories
$5 par portion
$30 min
2 portions
pescatarian, any cuisine
Ingrédients
- 300g cod fillets (2 fillets of ~150g each)
- 100g brown or green lentils, dry
- 500ml vegetable broth or water
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 30g walnuts, coarsely chopped
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt to taste
- Freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Rinse the lentils under cold water. In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until tender but not mushy. Drain any excess liquid.
- 2.While the lentils cook, heat 1 tablespoon of olive oil in a small pan over medium heat. Sauté the chopped red onion and minced garlic for 3-4 minutes until softened and fragrant.
- 3.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Place the cod fillets skin-side down (if applicable) and cook for 3-4 minutes until the skin is crispy and golden. Flip and cook for another 2-3 minutes until the fish is opaque and flakes easily.
- 4.In a bowl, combine the cooked lentils, sautéed onion and garlic, chopped walnuts, fresh parsley, and lemon juice. Mix gently and season with a pinch of salt and pepper to taste.
- 5.To serve, spoon a generous amount of the warm lentil salsa onto two plates. Carefully place a pan-seared cod fillet on top of the salsa. Serve immediately.
Informations nutritionnelles
26g
fat
32g
carbs
9g
fiber
40g
protein
Pourquoi cette recette
This recipe is incredibly nutritious, offering high-quality lean protein from cod and heart-healthy omega-3s from walnuts. The lentils provide excellent plant-based protein and fiber, promoting digestive health and sustained energy.