Mediterranean Cod with Lemony Lentils & Spinach
A light yet satisfying dish featuring flaky cod fillets served over a bed of hearty, lemon-infused lentils and tender wilted spinach. This balanced meal is packed with Mediterranean flavors and is perfect for a quick, blood sugar-friendly weeknight dinner.
1130 calorias
$7 por porção
$30 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 300g cod fillets (2 fillets of 150g each)
- 150g brown or green lentils, dry
- 500ml low-sodium vegetable broth
- 200g fresh spinach
- 1 small onion
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon (for juice and zest)
- 1 tsp dried oregano
- 1 handful fresh parsley, chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Finely chop the onion and mince the garlic. Rinse the lentils under cold water.
- 2.Heat 15ml of olive oil in a saucepan over medium heat. Add the onion and sauté for 3-4 minutes until softened. Add the garlic and cook for another minute until fragrant.
- 3.Add the rinsed lentils and vegetable broth to the saucepan. Bring to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes, until the lentils are tender and the liquid is absorbed.
- 4.While the lentils are cooking, pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and dried oregano.
- 5.Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Carefully place the cod fillets in the skillet and cook for 4-5 minutes per side, until golden brown and cooked through.
- 6.Once the lentils are cooked, stir in the fresh spinach and allow it to wilt from the residual heat, which should take about 1-2 minutes.
- 7.Remove the lentil mixture from the heat. Stir in the juice and zest of one lemon and the chopped fresh parsley. Adjust seasoning with salt and pepper if needed.
- 8.Divide the lemony lentil and spinach mixture between two plates. Top each with a warm cod fillet and serve immediately.
Informações Nutricionais
35g
fat
102g
carbs
28g
fiber
108g
protein
Porque esta receita
This recipe is exceptionally healthy and diabetic-friendly, combining lean protein from cod with high-fiber, low-glycemic lentils to promote stable blood sugar. It's rich in omega-3s, vitamins, and minerals, supporting heart health and overall wellness.