Saffron Cod and Fennel Stew with Puy Lentils
A fragrant and hearty Mediterranean-inspired stew featuring flaky cod, earthy Puy lentils, and aromatic fennel, all simmered in a light saffron-infused tomato broth. A unique, healthy, and satisfying pescatarian meal.
*L’immagine è solo a scopo illustrativo e può differire dal risultato reale (generata con IA).*
900 calorie
$8 per porzione
$35 min
2 porzioni
pescatarian, any cuisine
Ingredienti
- 300g cod fillets, skinless
- 100g dry Puy lentils
- 1 medium fennel bulb (approx. 200g)
- 200g cherry tomatoes
- 1 small onion
- 2 cloves garlic
- 400ml vegetable broth, low sodium
- 1 tablespoon olive oil
- 1 pinch saffron threads
- 1 lemon
- 1 small bunch fresh parsley
- Salt and black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Rinse the Puy lentils. In a medium pot, combine lentils with 300ml of water, bring to a boil, then reduce heat and simmer for 15-20 minutes until tender. Drain any excess water and set aside.
- 2.While lentils cook, prepare the vegetables. Finely chop the onion and mince the garlic. Trim and thinly slice the fennel bulb. Halve the cherry tomatoes.
- 3.In a large pan or Dutch oven, heat the olive oil over medium heat. Add the onion and sliced fennel, and sauté for 5-7 minutes until softened.
- 4.Add the minced garlic and cook for 1 minute until fragrant. Stir in the halved cherry tomatoes and cook for another 3-4 minutes until they begin to soften.
- 5.Pour in the vegetable broth, add the pinch of saffron threads, and bring the mixture to a gentle simmer. Stir in the cooked Puy lentils.
- 6.Season the cod fillets with salt and pepper on both sides. Gently nestle the fillets into the stew.
- 7.Cover the pan, reduce the heat to low, and poach the cod for 8-10 minutes, or until it is opaque and flakes easily.
- 8.Remove from heat. To serve, divide the stew and cod between two bowls. Finish with a generous squeeze of fresh lemon juice and a sprinkle of chopped parsley.
Informazioni nutrizionali
18g
fat
89g
carbs
18g
fiber
100g
protein
Perché questa ricetta
This nutritious dish is rich in lean protein from cod and high in fiber from Puy lentils, supporting muscle health and digestion. Fennel and tomatoes provide essential vitamins and antioxidants, making it a perfectly balanced and heart-healthy meal.