Mediterranean Baked Cod with Warm Lentil Salad
A vibrant and satisfying dish featuring flaky baked cod served over a warm salad of Puy lentils, roasted bell peppers, and zucchini. A light yet filling meal, perfect for a healthy dinner.
930 kalorie
$9 na porcję
$35 min
2 porcje
diabetic-friendly, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 100g dry Puy lentils
- 1 red bell pepper
- 1 small zucchini (courgette)
- 1/2 red onion
- 150g cherry tomatoes
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 1 teaspoon dried oregano
- 1 small handful of fresh parsley, chopped
- 300ml low-sodium vegetable broth
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. In a small pot, combine the rinsed lentils and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for 20-25 minutes until the lentils are tender. Drain any excess liquid.
- 2.While the lentils cook, chop the bell pepper, zucchini, and red onion into bite-sized pieces. On a large baking sheet, toss these vegetables and the whole cherry tomatoes with 15ml of olive oil, the dried oregano, salt, and pepper.
- 3.Roast the vegetables for 15 minutes. Meanwhile, pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and a squeeze of lemon juice.
- 4.After the vegetables have roasted for 15 minutes, nestle the cod fillets amongst them on the baking sheet. Return to the oven and cook for an additional 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 5.Mince the garlic cloves. In a large serving bowl, combine the warm cooked lentils, the roasted vegetables from the pan, the minced garlic, and the chopped fresh parsley.
- 6.Drizzle the lentil salad with the remaining 15ml of olive oil and the juice from half a lemon. Toss gently to combine all the ingredients.
- 7.Divide the warm lentil and vegetable salad between two plates. Top each with a baked cod fillet and serve immediately.
Informacje odżywcze
31g
fat
80g
carbs
28g
fiber
80g
protein
Dlaczego ten przepis
This recipe is excellent for blood sugar management as it combines lean protein from cod with high-fiber, slow-digesting carbohydrates from lentils and vegetables. This balanced meal promotes satiety and provides sustained energy without causing sharp glucose spikes.