Pan-Seared Cod with Warm Fennel & Lentil Salad
A light yet satisfying meal featuring perfectly seared cod on a bed of warm, earthy lentils and crisp fennel. This Mediterranean-inspired dish is packed with flavor and nutrients, making it an excellent choice for a healthy, diabetic-friendly dinner.
1160 calorieën
$10 per portie
$35 min
2 porties
diabetic-friendly, any cuisine
Ingrediënten
- 2 cod fillets (approx. 150g each)
- 150g brown or green lentils, dry
- 500ml low-sodium vegetable broth
- 1 medium fennel bulb, thinly sliced
- 150g cherry tomatoes, halved
- 100g fresh spinach
- 2 cloves garlic, minced
- 30ml (2 tbsp) extra virgin olive oil
- 1 lemon, for juice
- 2 sprigs fresh thyme (or 1 tsp dried)
- Salt and freshly ground black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Rinse the lentils. In a medium saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender. Drain any excess liquid and set aside.
- 2.While the lentils cook, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced fennel and cook for 5-7 minutes until softened and lightly caramelized. Add the minced garlic and cook for another minute until fragrant.
- 3.Add the cooked lentils, halved cherry tomatoes, and thyme to the skillet with the fennel. Stir to combine and cook for 2-3 minutes. Remove from heat and stir in the fresh spinach until it just wilts. Squeeze the juice of half a lemon over the salad and season with salt and pepper.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining tablespoon of olive oil in a separate non-stick pan over medium-high heat. Carefully place the cod fillets in the pan and sear for 3-4 minutes per side, until opaque and cooked through. The fish should flake easily with a fork.
- 6.To serve, divide the warm lentil and fennel salad between two plates. Place a seared cod fillet on top of each salad and garnish with a final squeeze of lemon juice if desired.
Voedingsinformatie
35g
fat
110g
carbs
34g
fiber
101g
protein
Waarom dit recept
This recipe is ideal for blood sugar management as it's rich in lean protein from cod and high in fiber from lentils, slowing glucose absorption. Fennel and spinach provide essential vitamins and minerals with minimal carbs, creating a nutritious, balanced meal.