Pan-Seared Cod with Warm Lentil & Spinach Salad
A vibrant and satisfying pescatarian meal featuring flaky pan-seared cod served over a warm, nutritious salad of green lentils, cherry tomatoes, and wilted spinach, all brightened with a lemon-dill dressing.
1070 kalorie
$8 na porcję
$30 min
2 porcje
pescatarian, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 400g cooked green lentils (canned, drained)
- 200g cherry tomatoes, halved
- 150g fresh spinach
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon (for juice and zest)
- 1 tbsp fresh dill, chopped
- Salt to taste
- Black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Pat the cod fillets dry with a paper towel and season both sides generously with salt and pepper.
- 2.Heat 15ml of olive oil in a large non-stick skillet over medium-high heat. Place the cod fillets in the pan and cook for 3-4 minutes per side, until golden brown and cooked through. Remove from the skillet and set aside.
- 3.In the same skillet, add the remaining 15ml of olive oil. Sauté the minced garlic for 30 seconds until fragrant.
- 4.Add the halved cherry tomatoes and cook for 2-3 minutes until they begin to soften and release their juices.
- 5.Stir in the drained lentils and cook for another 2 minutes until warmed through.
- 6.Add the fresh spinach to the skillet in batches, stirring until it has completely wilted. Remove from heat.
- 7.Stir the fresh dill and the juice of half a lemon into the lentil mixture. Season with additional salt and pepper if needed.
- 8.Divide the warm lentil salad between two plates. Top each with a pan-seared cod fillet and a sprinkle of fresh lemon zest before serving.
Informacje odżywcze
31g
fat
93g
carbs
37g
fiber
102g
protein
Dlaczego ten przepis
This recipe is exceptionally healthy, providing a balanced meal rich in lean protein from cod and plant-based protein and fiber from lentils, which supports muscle health and digestion. The vibrant vegetables offer essential vitamins and antioxidants.