Pan-Seared Cod with Warm Mediterranean Lentil Salad
A vibrant, satisfying pescatarian meal featuring perfectly pan-seared cod on a bed of warm, earthy lentils, roasted zucchini, and cherry tomatoes, all brought together with a zesty lemon-herb dressing.
930 kalorie
$6 na porcję
$35 min
2 porcje
pescatarian, any cuisine
Składniki
- 2 cod fillets (approx. 150g each)
- 100g brown or green lentils, dry
- 1 medium zucchini (approx. 200g)
- 150g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 1 lemon
- 30ml olive oil
- 10g fresh parsley, chopped
- 1 tsp paprika
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Rinse the lentils, place them in a small pot with 500ml of water, bring to a boil, then simmer for 20-25 minutes until tender. Drain and set aside.
- 2.While the lentils cook, preheat your oven to 200°C. Chop the zucchini into 2cm cubes, halve the cherry tomatoes, and finely chop the red onion and garlic.
- 3.On a baking tray, toss the zucchini and cherry tomatoes with 15ml of olive oil, salt, and pepper. Roast for 15-20 minutes until the vegetables are tender and lightly browned.
- 4.Pat the cod fillets dry with a paper towel and season both sides with paprika, salt, and pepper.
- 5.Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Place the cod fillets in the pan and cook for 3-4 minutes per side, until golden brown and cooked through.
- 6.In a large bowl, combine the warm cooked lentils, roasted vegetables, chopped red onion, garlic, and fresh parsley. Squeeze the juice of half a lemon over the mixture and toss gently.
- 7.Divide the warm lentil salad between two plates. Top each with a pan-seared cod fillet and serve immediately with a lemon wedge on the side.
Informacje odżywcze
32g
fat
82g
carbs
16g
fiber
78g
protein
Dlaczego ten przepis
This balanced dish is rich in lean protein from cod and plant-based fiber from lentils, promoting satiety and digestive health. It's packed with vitamins and antioxidants from vegetables, offering a nutrient-dense meal that supports overall wellness.