Mediterranean Baked Cod with Lentils and Roasted Vegetables
A vibrant and heart-healthy one-pan meal, featuring flaky cod baked over a bed of earthy Puy lentils and colorful roasted vegetables. A perfect diabetic-friendly dish, packed with flavor and nutrients.
1055 calorieën
$10 per portie
$45 min
2 porties
diabetic-friendly, any cuisine
Ingrediënten
- 300g cod fillets (2 fillets of 150g each)
- 100g dry Puy lentils
- 400ml low-sodium vegetable broth
- 200g cherry tomatoes
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 red onion, sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 tsp dried oregano
- 1 lemon
- 1 small bunch fresh parsley, chopped
- Salt and black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C. While it heats, rinse the Puy lentils under cold water.
- 2.In a saucepan, bring the vegetable broth to a boil. Add the lentils, reduce the heat to a simmer, and cook for 20-25 minutes until tender but still holding their shape. Drain any excess liquid.
- 3.On a large baking tray, toss the chopped bell pepper, zucchini, and red onion with half of the olive oil (15ml), salt, and pepper. Roast for 15 minutes until they begin to soften.
- 4.Remove the tray from the oven. Add the cooked lentils, cherry tomatoes, and minced garlic to the roasted vegetables. Stir everything together to combine.
- 5.Pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and the dried oregano.
- 6.Nestle the cod fillets on top of the lentil and vegetable mixture. Drizzle the remaining olive oil and the juice of half the lemon over the fish and vegetables.
- 7.Return the tray to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Garnish with fresh parsley and lemon zest before serving. Serve immediately with the remaining lemon half cut into wedges.
Voedingsinformatie
32g
fat
98g
carbs
35g
fiber
76g
protein
Waarom dit recept
This recipe is excellent for blood sugar management as it combines lean protein from cod with high-fiber, low-glycemic lentils and non-starchy vegetables. This balanced combination promotes satiety and prevents sharp spikes in glucose levels.