Pan-Seared Cod with Warm Puy Lentil & Fennel Salad
A light yet satisfying meal featuring perfectly seared cod on a bed of earthy puy lentils and crisp fennel. This elegant dish is packed with flavor and nutrients, making it an excellent choice for a healthy, blood-sugar-friendly dinner.
1070 kalorie
$9 na porcję
$35 min
2 porcje
diabetic-friendly, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 150g dry Puy lentils
- 500ml vegetable broth
- 1 medium fennel bulb
- 150g cherry tomatoes
- 100g fresh spinach
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon (for juice and zest)
- 1 small bunch fresh parsley, chopped
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Rinse the puy lentils. In a saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess liquid.
- 2.While the lentils cook, thinly slice the fennel bulb, finely chop the onion, mince the garlic, and halve the cherry tomatoes.
- 3.Heat 15ml of olive oil in a large pan over medium heat. Add the onion and fennel, and cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 4.Add the halved cherry tomatoes to the pan and cook for 2-3 minutes until they start to soften. Stir in the cooked lentils and the fresh spinach. Cook until the spinach has wilted, then remove from heat.
- 5.Stir the chopped parsley and a squeeze of lemon juice into the lentil mixture. Season with salt and pepper to taste.
- 6.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a separate non-stick skillet over medium-high heat.
- 7.Carefully place the cod fillets in the hot pan. Sear for 3-4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
- 8.To serve, divide the warm lentil and fennel salad between two plates. Top each with a seared cod fillet and a sprinkle of fresh lemon zest.
Informacje odżywcze
15g
fat
60g
carbs
20g
fiber
46g
protein
Dlaczego ten przepis
This recipe is ideal for a diabetic-friendly diet as it combines lean protein from cod with high-fiber, low-glycemic lentils to support stable blood sugar levels. It's rich in omega-3s, vitamins, and minerals, promoting heart and overall health.