Pan-Seared Cod with Warm Beetroot & Lentil Salad
A vibrant and nutritious dish featuring flaky pan-seared cod served over a warm, earthy salad of Puy lentils, tender beetroot, and fresh spinach. A simple lemon-dill vinaigrette ties it all together for a quick and elegant meal.
1090 kalorie
$7 na porcję
$30 min
2 porcje
quick-easy, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 150g dry Puy lentils
- 200g cooked beetroot, diced
- 100g baby spinach
- 1 clove garlic, minced
- 1 lemon, juiced and zested
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh dill, chopped
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Rinse the Puy lentils and place them in a small saucepan. Cover with water, bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender. Drain well.
- 2.While the lentils cook, prepare the vinaigrette. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, and chopped dill. Season with a pinch of salt and pepper.
- 3.Pat the cod fillets dry with a paper towel and season both sides generously with salt and pepper.
- 4.Heat a non-stick skillet over medium-high heat. Add a drizzle of oil and place the cod fillets in the pan. Cook for 3-4 minutes per side, until golden brown and cooked through.
- 5.In a large bowl, combine the warm drained lentils, diced beetroot, and baby spinach. Pour over the vinaigrette and toss gently to combine. The warmth from the lentils will wilt the spinach slightly.
- 6.Divide the warm lentil salad between two plates and top each with a pan-seared cod fillet to serve immediately.
Informacje odżywcze
16g
fat
55g
carbs
9g
fiber
48g
protein
Dlaczego ten przepis
This recipe is a powerhouse of nutrients, providing high-quality lean protein and omega-3s from cod. The lentils offer excellent plant-based protein and fiber for sustained energy, while beetroot delivers essential vitamins and antioxidants for overall wellness.
Najczęściej zadawane pytania
⭐ Opinie i oceny
Podobne przepisy
Quick easy, any cuisine
Smoky Spanish Prawns with Lentils and Spinach
A vibrant, quick, and protein-packed one-pan meal. Succulent prawns and earthy puy lentils are simmered with smoked paprika, cherry tomatoes, and fresh spinach for a delicious and balanced dinner ready in under 30 minutes.