Mediterranean Baked Cod with Braised Lentils & Cherry Tomatoes
A vibrant, heart-healthy, and diabetic-friendly one-pan meal. Flaky cod is baked over a bed of savory lentils and roasted cherry tomatoes, infused with garlic and herbs for a delicious, low-glycemic dish.
910 kalorie
$8 na porcję
$35 min
2 porcje
diabetic-friendly, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 240g cooked brown or green lentils (1 can, drained and rinsed)
- 250g cherry tomatoes
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 100ml low-sodium vegetable broth
- 1 teaspoon dried oregano
- Juice of 1/2 lemon
- Small handful fresh parsley, chopped
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C (180°C fan).
- 2.In an oven-safe skillet or baking dish, heat 15ml of olive oil over medium heat. Add the chopped red onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 3.Stir in the cherry tomatoes, drained lentils, vegetable broth, and dried oregano. Season with salt and pepper. Bring to a gentle simmer and cook for 5 minutes until the tomatoes just start to soften.
- 4.Pat the cod fillets dry and season both sides with salt, pepper, and a squeeze of lemon juice.
- 5.Nestle the cod fillets into the lentil mixture in the baking dish. Drizzle the remaining 15ml of olive oil and lemon juice over the fish.
- 6.Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with fresh chopped parsley before serving.
Informacje odżywcze
38g
fat
65g
carbs
25g
fiber
72g
protein
Dlaczego ten przepis
This recipe is ideal for blood sugar management as it pairs lean protein from cod with high-fiber, low-glycemic lentils and vegetables. This combination promotes satiety and slows sugar absorption, making it a nutritious and balanced meal.