Mediterranean Cod with Green Lentils & Cherry Tomatoes
A light yet satisfying dish featuring flaky cod fillets served over a savory bed of high-fiber green lentils and sweet burst cherry tomatoes, seasoned with aromatic Mediterranean herbs.
910 calorias
$9 por porção
$30 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 300g cod fillets (2 fillets of 150g each)
- 150g green lentils, rinsed
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 200g cherry tomatoes, halved
- 400ml low-sodium vegetable broth
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped for garnish
Disponível para membros NutriPro.
Instruções
- 1.In a medium saucepan, heat 1 tbsp of olive oil over medium heat. Add the chopped red onion and sauté until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
- 2.Add the rinsed green lentils and low-sodium vegetable broth to the saucepan. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until the lentils are tender.
- 3.While the lentils cook, pat the cod fillets dry with a paper towel and season both sides with salt, pepper, dried oregano, and thyme.
- 4.Heat the remaining 1 tbsp of olive oil in a large skillet over medium-high heat. Place the cod fillets in the pan and cook for 3-4 minutes per side until golden and cooked through.
- 5.During the last 4 minutes of cooking the fish, add the halved cherry tomatoes to the pan. Cook until they soften and begin to burst.
- 6.Stir the fresh lemon juice into the cooked lentils. Divide the lentils between two plates, top each with a cod fillet, and spoon the burst tomatoes and pan juices over the top. Garnish with fresh parsley before serving.
Informações Nutricionais
28g
fat
82g
carbs
30g
fiber
80g
protein
Porque esta receita
This recipe is excellent for blood sugar management. The combination of lean protein from cod and high-fiber lentils slows digestion and prevents glucose spikes. It's a nutrient-dense, balanced meal rich in omega-3s, vitamins, and minerals.