Mediterranean Baked Cod with Green Lentils
A heart-healthy one-pan meal with flaky cod, nutritious green lentils, and cherry tomatoes. This balanced, diabetic-friendly dish is packed with flavor and beneficial nutrients.
1840 calorieën
$6 per portie
$35 min
4 porties
diabetic-friendly, any cuisine
Ingrediënten
- 600g cod fillets (4 fillets of 150g each)
- 200g dry green or brown lentils, rinsed
- 600ml low-sodium vegetable broth
- 250g cherry tomatoes
- 1 large red onion, finely chopped
- 3 cloves garlic, minced
- 100g fresh spinach
- 30ml extra virgin olive oil
- 1 teaspoon dried oregano
- 1 lemon, for juice
- Salt and black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C. In a large oven-safe skillet, heat 15ml of olive oil over medium heat. Sauté the chopped onion for 5 minutes until soft.
- 2.Add the minced garlic and cook for 1 minute more until fragrant. Stir in the rinsed lentils, vegetable broth, and oregano.
- 3.Bring the mixture to a simmer, then reduce heat, cover, and cook for 15 minutes until the lentils are partially tender.
- 4.Pat the cod fillets dry and season them with salt and pepper. Gently place the fillets into the skillet on top of the lentils.
- 5.Scatter the cherry tomatoes around the fish and drizzle everything with the remaining 15ml of olive oil.
- 6.Transfer the skillet to the preheated oven and bake, uncovered, for 12-15 minutes, until the cod is cooked through and flakes easily.
- 7.Carefully remove the skillet from the oven. Stir in the fresh spinach until it wilts. Squeeze fresh lemon juice over the top before serving.
Voedingsinformatie
36g
fat
160g
carbs
50g
fiber
173g
protein
Waarom dit recept
This recipe supports stable blood sugar with high-fiber lentils and lean protein from cod. It's a low-glycemic meal, rich in heart-healthy omega-3s, vitamins, and minerals, making it an excellent choice for a nutritious, diabetic-friendly diet.