Pan-Seared Cod with Warm Puy Lentil & Roasted Fennel Salad
A sophisticated yet simple dish featuring flaky pan-seared cod served over a bed of earthy Puy lentils, sweet roasted fennel, and cherry tomatoes. This restaurant-quality meal is balanced, flavorful, and perfect for a healthy dinner.
1250 calorie
$8 per porzione
$35 min
2 porzioni
diabetic-friendly, any cuisine
Ingredienti
- 300g cod fillets (2 fillets)
- 150g dry Puy lentils
- 1 medium fennel bulb
- 150g cherry tomatoes
- 1 small red onion
- 2 cloves garlic, minced
- 45ml extra virgin olive oil
- 1 lemon
- 1 teaspoon Dijon mustard
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Preheat your oven to 200°C. Thinly slice the fennel bulb and red onion. Place them on a baking tray with the cherry tomatoes, drizzle with 15ml of olive oil, season with salt and pepper, and roast for 20-25 minutes until tender and slightly caramelized.
- 2.While the vegetables roast, rinse the Puy lentils. Place them in a saucepan with 500ml of water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender but still firm. Drain any excess liquid.
- 3.In a small bowl, whisk together the remaining 30ml of olive oil, the juice of half a lemon, the Dijon mustard, and minced garlic. Season with a pinch of salt and pepper to create the dressing.
- 4.Pat the cod fillets dry and season both sides with salt and pepper. Heat a non-stick pan over medium-high heat. Add the cod and sear for 3-4 minutes per side, until opaque and cooked through. Squeeze fresh lemon juice over the fish in the last minute of cooking.
- 5.In a large bowl, combine the cooked lentils, roasted vegetables, and chopped fresh parsley. Pour over the dressing and toss gently to combine. Divide the warm lentil salad between two plates and top each with a pan-seared cod fillet to serve.
Informazioni nutrizionali
49g
fat
110g
carbs
38g
fiber
98g
protein
Perché questa ricetta
This recipe is excellent for blood sugar management. Puy lentils provide low-glycemic, high-fiber carbohydrates for sustained energy, while lean cod offers quality protein. The combination is rich in omega-3s, vitamins, and minerals, supporting heart health.