A vibrant and satisfying one-pan meal featuring flaky cod fillets simmered with nutrient-rich green lentils, sweet bell peppers, and wilted spinach in a savory tomato and herb broth. Perfect for a quick and healthy weeknight dinner.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 300g cod fillets (2 x 150g)
- 250g cooked green lentils (canned), rinsed
- 1 red bell pepper, chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 400g canned chopped tomatoes
- 100g fresh spinach
- 15ml olive oil
- 150ml low-sodium vegetable broth
- 1 tsp dried oregano
- 1/2 lemon, for juice
- Salt and black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Heat olive oil in a large pan over medium heat. Sauté the chopped onion and garlic for 2-3 minutes until fragrant.
- 2.Add the chopped red bell pepper and cook for 5 minutes until it starts to soften.
- 3.Stir in the chopped tomatoes, vegetable broth, rinsed lentils, and dried oregano. Season with salt and pepper, bring to a simmer, and cook for 5-7 minutes.
- 4.Gently place the cod fillets on top of the lentil mixture. Cover the pan, reduce heat to low, and simmer for 8-10 minutes until the fish is cooked and flakes easily.
- 5.Stir in the fresh spinach during the last 2 minutes of cooking until it wilts. Squeeze fresh lemon juice over the dish before serving.
Informations nutritionnelles
Pourquoi cette recette
This recipe is a powerhouse of nutrition. It offers lean protein from cod for muscle repair, high fiber from lentils for digestive health, and a wealth of vitamins and antioxidants from the vegetables, supporting overall wellness and a strong immune system.
⭐ Avis et évaluations
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