Pan-Seared Cod with Warm Mediterranean Lentil Salad
A vibrant, satisfying pescatarian meal featuring perfectly pan-seared cod on a bed of warm, earthy lentils, roasted zucchini, and cherry tomatoes, all brought together with a zesty lemon-herb dressing.
930 kalorija
$6 po porciji
$35 min
2 porcija
pescatarian, any cuisine
Sastojci
- 2 cod fillets (approx. 150g each)
- 100g brown or green lentils, dry
- 1 medium zucchini (approx. 200g)
- 150g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 1 lemon
- 30ml olive oil
- 10g fresh parsley, chopped
- 1 tsp paprika
- Salt and black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Rinse the lentils, place them in a small pot with 500ml of water, bring to a boil, then simmer for 20-25 minutes until tender. Drain and set aside.
- 2.While the lentils cook, preheat your oven to 200°C. Chop the zucchini into 2cm cubes, halve the cherry tomatoes, and finely chop the red onion and garlic.
- 3.On a baking tray, toss the zucchini and cherry tomatoes with 15ml of olive oil, salt, and pepper. Roast for 15-20 minutes until the vegetables are tender and lightly browned.
- 4.Pat the cod fillets dry with a paper towel and season both sides with paprika, salt, and pepper.
- 5.Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Place the cod fillets in the pan and cook for 3-4 minutes per side, until golden brown and cooked through.
- 6.In a large bowl, combine the warm cooked lentils, roasted vegetables, chopped red onion, garlic, and fresh parsley. Squeeze the juice of half a lemon over the mixture and toss gently.
- 7.Divide the warm lentil salad between two plates. Top each with a pan-seared cod fillet and serve immediately with a lemon wedge on the side.
Nutritivne informacije
32g
fat
82g
carbs
16g
fiber
78g
protein
Zašto baš ovaj recept
This balanced dish is rich in lean protein from cod and plant-based fiber from lentils, promoting satiety and digestive health. It's packed with vitamins and antioxidants from vegetables, offering a nutrient-dense meal that supports overall wellness.