A light yet satisfying one-pan dish featuring flaky baked cod on a bed of vibrant roasted vegetables and earthy lentils. This recipe is packed with Mediterranean flavors and is incredibly easy to prepare.
*L’immagine è solo a scopo illustrativo e può differire dal risultato reale (generata con IA).*
Ingredienti
- 300g cod fillets (2 fillets)
- 250g pre-cooked brown or green lentils, drained
- 200g cherry tomatoes
- 1 yellow bell pepper, chopped
- 1 medium courgette, chopped
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon (for zest and juice)
- 10g fresh parsley, chopped
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Preheat your oven to 200°C. In a large baking dish, combine the cherry tomatoes, chopped bell pepper, courgette, and sliced red onion.
- 2.Drizzle the vegetables with 20ml of olive oil, minced garlic, dried oregano, salt, and pepper. Toss well to coat and roast for 15 minutes.
- 3.Remove the dish from the oven. Stir in the drained lentils. Pat the cod fillets dry and season both sides with salt, pepper, and the zest of half the lemon.
- 4.Nestle the cod fillets on top of the vegetable and lentil mixture. Drizzle the remaining 10ml of olive oil over the fish.
- 5.Return the dish to the oven and bake for an additional 10-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Squeeze fresh lemon juice over the entire dish and garnish with chopped fresh parsley before serving.
Informazioni nutrizionali
Perché questa ricetta
This recipe is a nutritious, balanced meal rich in lean protein from cod, which supports muscle health. It's packed with fiber from lentils and vitamins from roasted vegetables, promoting digestive health and providing sustained energy in a low-calorie format.
⭐ Recensioni e valutazioni
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