Pan-Seared Cod with Warm Lentil & Roasted Fennel Salad
A sophisticated yet simple pescatarian dish featuring perfectly seared cod on a bed of earthy Puy lentils and sweet roasted fennel. A light lemon-herb vinaigrette ties it all together for a nutritious and satisfying meal.
1254 calorieën
$10 per portie
$35 min
2 porties
pescatarian, any cuisine
Ingrediënten
- 300g cod fillets (2 x 150g)
- 150g dry Puy lentils
- 1 large fennel bulb (approx. 300g)
- 200g cherry tomatoes
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 500ml low-sodium vegetable broth
- 45ml extra virgin olive oil, divided
- 1 lemon (juice and zest)
- 1 tablespoon fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C (400°F). Slice the fennel bulb, toss with 15ml of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelized. Add the cherry tomatoes for the last 10 minutes of roasting.
- 2.While the fennel roasts, rinse the lentils. In a medium pot, heat 15ml of olive oil over medium heat. Sauté the chopped onion and garlic for 3-4 minutes until softened.
- 3.Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until the lentils are tender but still hold their shape. Drain any excess liquid.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Sear the cod for 3-4 minutes per side, until golden brown and cooked through.
- 5.In a large bowl, gently combine the cooked lentils, roasted fennel and tomatoes, lemon juice, lemon zest, and fresh parsley. Season to taste with salt and pepper.
- 6.Divide the warm lentil salad between two plates and place a seared cod fillet on top of each. Serve immediately.
Voedingsinformatie
23g
fat
60g
carbs
21g
fiber
45g
protein
Waarom dit recept
This recipe is a powerhouse of nutrition, providing high-quality lean protein from cod for muscle repair and omega-3s for brain health. The Puy lentils offer abundant fiber and plant-based protein, promoting digestive health and sustained energy.