A vibrant and heart-healthy one-pan meal, this dish features flaky baked cod resting on a bed of roasted Mediterranean vegetables and nutritious lentils, all seasoned with zesty lemon and herbs.
Ingredientes
- 300g cod fillets (2 fillets of 150g each)
- 250g pre-cooked brown or green lentils, drained and rinsed
- 1 red bell pepper, chopped
- 1 courgette (zucchini), chopped
- 200g cherry tomatoes, halved
- 1 red onion, cut into wedges
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 tsp dried oregano
- 1 lemon, half juiced, half sliced
- Handful of fresh parsley, chopped
- Salt and black pepper to taste
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Instruções
- 1.Preheat your oven to 200°C (400°F).
- 2.On a large baking tray, combine the chopped bell pepper, courgette, red onion, and cherry tomatoes. Drizzle with half of the olive oil (15ml), sprinkle with oregano, salt, and pepper, and toss to coat. Roast for 15 minutes.
- 3.While the vegetables are roasting, pat the cod fillets dry. Rub them with the remaining olive oil, minced garlic, lemon juice, and a pinch of salt and pepper.
- 4.Remove the tray from the oven. Scatter the pre-cooked lentils among the vegetables. Place the seasoned cod fillets on top of the vegetable and lentil mixture.
- 5.Arrange the lemon slices on and around the cod. Return the tray to the oven and bake for another 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Remove from the oven, garnish with fresh chopped parsley, and serve immediately.
Informações Nutricionais
Porque esta receita
This recipe is ideal for a DASH diet, featuring omega-3-rich cod for heart health and high-fiber lentils and vegetables to support blood pressure management. It's a nutritious, balanced meal rich in vitamins, minerals, and lean protein.
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