A vibrant one-pan meal with flaky cod, hearty lentils, and colorful Mediterranean vegetables. This nutritious dish is perfect for a heart-healthy dinner, aligning with DASH diet principles.
Ingredientes
- 300g cod fillets, skinless
- 100g dry brown lentils, rinsed
- 400ml low-sodium vegetable broth
- 150g cherry tomatoes, halved
- 1 red bell pepper, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 100g fresh spinach
- 30ml extra virgin olive oil
- 1 lemon
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- Freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Heat 15ml of olive oil in a large skillet over medium heat. Add the chopped onion and bell pepper, and sauté for 5-7 minutes until softened. Add the minced garlic and cook for 1 more minute until fragrant.
- 2.Stir in the rinsed lentils, low-sodium vegetable broth, and dried oregano. Bring to a simmer, then reduce heat, cover, and cook for about 20 minutes until the lentils are tender and most liquid is absorbed.
- 3.While the lentils are cooking, pat the cod fillets dry and season lightly with freshly ground black pepper.
- 4.Once the lentils are tender, stir in the halved cherry tomatoes and fresh spinach until the spinach has wilted completely.
- 5.Create two spaces in the lentil mixture. Place the cod fillets in these spaces and drizzle with the remaining 15ml of olive oil. Cover the skillet and cook for 5-7 minutes, until the cod is opaque and flakes easily with a fork.
- 6.Remove from heat and squeeze the juice of half a lemon over the entire dish. Garnish with fresh parsley and serve immediately with the remaining lemon wedges on the side.
Informações Nutricionais
Porque esta receita
This recipe is designed for a heart-healthy lifestyle. It's rich in lean protein from cod, high in fiber from lentils and vegetables, and uses healthy fats, helping to manage blood pressure and support overall wellness.
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