Mediterranean Cod with Braised Lentils & Fennel
A light yet satisfying dish featuring flaky cod fillets served over a bed of savory braised lentils with aromatic fennel and cherry tomatoes. A perfect diabetic-friendly meal that is both elegant and easy to prepare.
1075 calorias
$9 por porção
$35 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 300g cod fillets (2 fillets)
- 150g brown or green lentils, dry
- 1 medium fennel bulb
- 200g cherry tomatoes
- 1 small onion
- 2 cloves garlic
- 500ml low-sodium vegetable broth
- 2 tablespoons extra virgin olive oil
- 1 lemon
- 1 small bunch fresh dill
- Salt to taste
- Black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Prepare your vegetables. Finely dice the onion, mince the garlic, and thinly slice the fennel bulb. Rinse the lentils thoroughly under cold water.
- 2.In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sliced fennel, sautéing for 5-7 minutes until softened and fragrant.
- 3.Add the minced garlic and cook for another minute until aromatic. Stir in the rinsed lentils and the vegetable broth. Bring to a boil, then reduce the heat to a simmer, cover, and cook for 20-25 minutes until the lentils are tender.
- 4.While the lentils cook, prepare the cod. Pat the fillets dry with a paper towel and season both sides with salt and black pepper.
- 5.Heat the remaining 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Carefully place the cod fillets in the pan and sear for 3-4 minutes per side, until golden brown and the fish flakes easily with a fork.
- 6.Once the lentils are tender, stir in the halved cherry tomatoes and half of the chopped fresh dill. Cook for 2-3 more minutes until the tomatoes just begin to soften. Season the lentil mixture to taste.
- 7.To serve, spoon the braised lentils onto two plates. Top each portion with a seared cod fillet, a generous squeeze of fresh lemon juice, and a sprinkle of the remaining dill.
Informações Nutricionais
30g
fat
95g
carbs
32g
fiber
94g
protein
Porque esta receita
This recipe is ideal for blood sugar management, packed with high-fiber lentils and lean protein from cod to promote satiety and slow glucose absorption. It's a nutrient-dense, heart-healthy meal rich in omega-3s, vitamins, and minerals.