Mediterranean Baked Cod with Lentils & Roasted Vegetables
A vibrant and heart-healthy one-pan meal, featuring flaky baked cod atop a bed of savory lentils and colorful roasted vegetables. This dish is packed with fiber and lean protein, perfect for a balanced, diabetic-friendly diet.
980 calorieën
$8 per portie
$45 min
2 porties
diabetic-friendly, any cuisine
Ingrediënten
- 300g cod fillets (2 fillets)
- 250g cooked brown or green lentils
- 150g cherry tomatoes
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1/2 red onion, thinly sliced
- 3 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon (for juice and zest)
- 5g dried oregano
- Fresh parsley, for garnish
- Salt and black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C. In a large baking dish, toss the chopped bell pepper, zucchini, red onion, and cherry tomatoes with half the olive oil (15ml), minced garlic, dried oregano, salt, and pepper.
- 2.Roast the vegetables for 15 minutes until they begin to soften.
- 3.While the vegetables are roasting, pat the cod fillets dry and season them on both sides with salt, pepper, and the zest of one lemon.
- 4.Remove the baking dish from the oven. Gently stir in the cooked lentils. Create space and nestle the seasoned cod fillets amongst the lentil and vegetable mixture.
- 5.Drizzle the remaining olive oil and the juice of half a lemon over the fish and vegetables. Return the dish to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Remove from the oven, garnish with fresh chopped parsley, and serve immediately with a wedge of the remaining lemon.
Voedingsinformatie
33g
fat
90g
carbs
34g
fiber
82g
protein
Waarom dit recept
This recipe is exceptionally healthy and diabetic-friendly because it combines lean protein from cod with high-fiber lentils and vegetables. This combination aids in slow digestion and helps stabilize blood sugar levels, while providing essential omega-3s and vitamins.