A light yet satisfying dish featuring flaky cod fillets served over a bed of savory, herbed green lentils and sweet, blistered cherry tomatoes. This elegant meal is surprisingly simple and perfect for a healthy weeknight dinner.
*Zdjęcie ma charakter poglądowy i może różnić się od rzeczywistego przepisu (generowane przez AI).*
Składniki
- 300g cod fillets (2 fillets of ~150g each)
- 150g dry green or Puy lentils
- 200g cherry tomatoes
- 500ml low-sodium vegetable broth
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- 15g fresh parsley, chopped
- 15g fresh dill, chopped
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Rinse the lentils thoroughly.
- 2.In a medium pot, combine the rinsed 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.
- 3.While the lentils cook, place the cherry tomatoes on a small baking sheet. Drizzle with 15ml of olive oil, season with a pinch of salt and pepper, and roast for 15-20 minutes until they begin to blister.
- 4.Once the lentils are cooked, stir in the chopped red onion, minced garlic, fresh parsley, fresh dill, the juice of half a lemon, and a final drizzle of olive oil. Season to taste with salt and pepper.
- 5.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 6.Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Carefully place the cod fillets in the pan and cook for 3-4 minutes per side, until golden and cooked through. The fish should flake easily with a fork.
- 7.To serve, divide the herbed lentils between two plates. Top each with a cod fillet and arrange the roasted cherry tomatoes alongside. Serve with a wedge from the remaining lemon half.
Informacje odżywcze
Dlaczego ten przepis
This recipe is rich in lean protein from cod and plant-based fiber from lentils, promoting satiety and digestive health. It's a highly nutritious and balanced meal, providing heart-healthy omega-3s, essential vitamins, and antioxidants from the fresh produce.
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