Mediterranean Baked Cod with Green Lentil Ragout
A light yet satisfying dish featuring flaky baked cod served over a hearty and flavorful ragout of green lentils and vibrant Mediterranean vegetables. This balanced meal is perfect for a healthy weeknight dinner.
1200 calorieën
$9 per portie
$35 min
2 porties
diabetic-friendly, any cuisine
Ingrediënten
- 2 cod fillets (approx. 150g each)
- 150g green or brown lentils, rinsed
- 1 red onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 200g cherry tomatoes, halved
- 500ml low-sodium vegetable broth
- 2 tablespoons extra virgin olive oil
- 1 lemon, juiced
- A handful of fresh parsley, chopped
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C. In a large pot, heat 1 tablespoon of olive oil over medium heat. Sauté the chopped onion for 3-4 minutes until soft, then add the minced garlic and cook for 1 more minute.
- 2.Add the diced bell pepper and zucchini to the pot, cooking for 5 minutes until they begin to soften.
- 3.Stir in the rinsed lentils, halved cherry tomatoes, vegetable broth, and dried oregano. Bring the mixture to a simmer.
- 4.Reduce the heat to low, cover the pot, and cook for 20-25 minutes, or until the lentils are tender and have absorbed most of the liquid.
- 5.While the lentils cook, place the cod fillets on a baking sheet lined with parchment paper. Drizzle with the remaining tablespoon of olive oil and season with salt and pepper.
- 6.Bake the cod for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
- 7.Once the lentils are cooked, remove the pot from the heat. Stir in the fresh parsley and lemon juice. Season to taste with additional salt and pepper.
- 8.To serve, divide the lentil ragout between two plates and place a baked cod fillet on top.
Voedingsinformatie
16g
fat
60g
carbs
17g
fiber
51g
protein
Waarom dit recept
This recipe is ideal for blood sugar management as it pairs lean protein from cod with high-fiber, low-glycemic lentils and non-starchy vegetables. This combination promotes stable energy levels and provides essential vitamins and minerals.