Mediterranean Baked Cod with Puy Lentils & Roasted Tomatoes
A vibrant, heart-healthy dish featuring flaky baked cod on a bed of earthy Puy lentils, brightened with sweet roasted cherry tomatoes and a zesty lemon-herb dressing. A perfectly balanced and delicious meal.
1105 calorie
$7 per porzione
$35 min
2 porzioni
diabetic-friendly, any cuisine
Ingredienti
- 300g cod fillets (2 fillets of 150g each)
- 150g dry Puy lentils
- 500ml low-sodium vegetable stock
- 200g cherry tomatoes
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for zest and juice
- 15g fresh parsley, chopped
- 1 tsp dried oregano
- Salt and black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Preheat your oven to 200°C (180°C fan). Rinse the Puy lentils under cold water.
- 2.In a medium saucepan, combine the lentils and vegetable stock. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess liquid.
- 3.While the lentils cook, place the cherry tomatoes and sliced red onion on a baking tray. Drizzle with half the olive oil, sprinkle with oregano, salt, and pepper. Roast for 10 minutes.
- 4.Pat the cod fillets dry and season both sides with salt and pepper. After the vegetables have roasted for 10 minutes, add the cod fillets to the baking tray. Drizzle with the remaining olive oil and roast for another 12-15 minutes, until the fish is opaque and flakes easily.
- 5.In a large bowl, combine the cooked lentils, roasted tomatoes and onion, minced garlic, chopped parsley, lemon zest, and lemon juice. Mix well and season to taste.
- 6.To serve, divide the lentil mixture between two plates and place a baked cod fillet on top of each.
Informazioni nutrizionali
30g
fat
122g
carbs
28g
fiber
90g
protein
Perché questa ricetta
This recipe is exceptionally nutritious and diabetic-friendly. The lean protein from cod and high fiber from Puy lentils help stabilize blood sugar, promote satiety, and support muscle health. It's a balanced meal rich in vitamins and omega-3 fatty acids.