Pan-Seared Cod with Braised Puy Lentils & Fennel
A sophisticated yet simple flexitarian dish featuring perfectly seared cod on a bed of savory braised puy lentils, sweet fennel, and tender leeks. A restaurant-quality meal that's both nutritious and easy to make at home.
1060 calorias
$8 por porção
$35 min
2 porções
flexitarian, any cuisine
Ingredientes
- 300g cod fillets (2 fillets)
- 100g dry Puy lentils
- 1 medium fennel bulb, thinly sliced
- 1 large leek, sliced
- 150g cherry tomatoes, halved
- 400ml vegetable broth or water
- 2 cloves garlic, minced
- 30ml olive oil (2 tablespoons)
- 1 lemon, for juice and zest
- 3 sprigs fresh thyme
- Salt to taste
- Freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the puy lentils under cold water. Prepare your vegetables: thinly slice the fennel bulb and the leek (white and light green parts), mince the garlic, and halve the cherry tomatoes.
- 2.Heat 1 tablespoon of olive oil in a deep skillet or saucepan over medium heat. Add the sliced fennel, leek, and minced garlic. Sauté for 5-7 minutes until softened and fragrant.
- 3.Add the rinsed puy lentils, vegetable broth, and thyme sprigs to the pan. Bring to a simmer, then reduce heat to low, cover, and cook for 20-25 minutes, or until the lentils are tender.
- 4.While the lentils cook, pat the cod fillets dry with a paper towel and season both sides generously with salt and pepper.
- 5.Heat the remaining tablespoon of olive oil in a non-stick skillet over medium-high heat. Carefully place the cod fillets in the hot pan and sear for 3-4 minutes per side, until golden brown and cooked through.
- 6.Stir the halved cherry tomatoes into the cooked lentils and cook for 2 more minutes until they just begin to soften. Remove the thyme sprigs and season the lentil mixture with salt and pepper.
- 7.To serve, divide the braised lentils and vegetables between two plates. Top with a pan-seared cod fillet and finish with a squeeze of fresh lemon juice and a sprinkle of lemon zest.
Informações Nutricionais
30g
fat
112g
carbs
30g
fiber
87g
protein
Porque esta receita
This balanced meal is rich in lean protein from cod for muscle support and high in fiber from puy lentils and fennel, promoting digestive health. It's a nutritious, heart-healthy dish packed with vitamins and omega-3 fatty acids.
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