One-Pan Mediterranean Cod with Lentils & Spinach
A vibrant and nourishing one-pan meal, perfect for a healthy weeknight dinner. Tender cod fillets are baked over a bed of savory lentils, sweet cherry tomatoes, and nutrient-rich spinach, all seasoned with classic Mediterranean herbs.
1130 kalorie
$9 na porcję
$35 min
2 porcje
pregnancy-friendly, any cuisine
Składniki
- 300g cod fillets (2 fillets of approx. 150g each)
- 150g dried green or brown lentils, rinsed
- 500ml low-sodium vegetable broth
- 200g cherry tomatoes, halved
- 150g fresh spinach
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for zest and juice
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. In a large, oven-safe skillet or pan, heat 15ml of olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until softened.
- 2.Add the minced garlic and dried oregano, and cook for one more minute until fragrant.
- 3.Stir in the rinsed lentils and vegetable broth. Bring the mixture to a boil, then reduce the heat, cover, and let it simmer for 15-20 minutes until the lentils are almost tender and have absorbed most of the liquid.
- 4.Gently stir in the halved cherry tomatoes and the fresh spinach, cooking just until the spinach has wilted. Season the lentil base with a pinch of salt and pepper.
- 5.Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and the zest of one lemon. Nestle the fillets on top of the lentil mixture in the skillet.
- 6.Drizzle the remaining 15ml of olive oil over the fish. Transfer the entire skillet to the preheated oven.
- 7.Bake for 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.
- 8.Carefully remove the skillet from the oven. Squeeze the juice from the lemon over the fish and lentils before serving.
Informacje odżywcze
30g
fat
112g
carbs
34g
fiber
89g
protein
Dlaczego ten przepis
This recipe is packed with nutrients essential for pregnancy. Cod provides lean protein and iodine, while lentils and spinach offer crucial iron and folate for fetal development. The lemon juice enhances iron absorption, making this a perfectly balanced meal.
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