Mediterranean Baked Cod with Herbed Lentils & Roasted Peppers
A light yet satisfying diabetic-friendly meal featuring flaky baked cod on a bed of savory lentils and sweet roasted vegetables. A perfect balance of protein, fiber, and healthy fats from the heart of the Mediterranean.
970 calorias
$8 por porção
$35 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 2 cod fillets (approx. 150g each)
- 100g brown or green lentils, rinsed
- 1 red bell pepper
- 1 red onion
- 200g cherry tomatoes
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice
- 1 bunch fresh parsley, chopped
- Salt to taste
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C (400°F). In a small pot, combine the rinsed lentils with 400ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess water.
- 2.While the lentils cook, chop the red bell pepper and red onion into bite-sized pieces.
- 3.On a baking tray, toss the bell pepper, onion, and whole cherry tomatoes with 15ml of olive oil, salt, and pepper. Roast in the preheated oven for 10 minutes.
- 4.Pat the cod fillets dry with a paper towel. Rub them with the remaining 15ml of olive oil, the minced garlic, and season with salt and pepper.
- 5.After the vegetables have roasted for 10 minutes, add the cod fillets to the same baking tray. Return to the oven and bake for another 12-15 minutes, until the cod is opaque and flakes easily with a fork.
- 6.In a bowl, combine the cooked lentils with the chopped fresh parsley and the juice of half a lemon. Season to taste with salt and pepper and mix well.
- 7.To serve, create a bed of the herbed lentils on each plate. Top with the roasted vegetables and place a baked cod fillet on top. Garnish with an extra squeeze of lemon if desired.
Informações Nutricionais
32g
fat
60g
carbs
22g
fiber
78g
protein
Porque esta receita
This recipe is excellent for blood sugar management. Lentils provide high-fiber, low-glycemic carbs for sustained energy, while lean cod offers quality protein. It's a nutritious, balanced meal rich in omega-3s, vitamins, and minerals.