Herb-Crusted Cod with Roasted Root Vegetable & Lentil Salad
A delicious and elegant pescatarian meal featuring flaky baked cod with a crunchy almond-herb crust, served on a warm, earthy salad of Puy lentils and roasted root vegetables.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
1375 calorias
$6 por porção
$40 min
2 porções
pescatarian, any cuisine
Ingredientes
- 300g cod fillets, skinless
- 150g Puy lentils
- 2 carrots, diced
- 1 parsnip, diced
- 1 red onion, cut into wedges
- 2 tablespoons olive oil, divided
- 30g almonds, finely chopped
- 2 tablespoons fresh parsley, chopped
- 1 lemon, zested and juiced
- 1 garlic clove, minced
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. On a baking tray, toss the diced carrots, parsnip, and onion wedges with 1 tablespoon of olive oil, salt, and pepper. Roast for 25-30 minutes until tender and lightly caramelized.
- 2.While the vegetables roast, rinse 150g of lentils. Place them in a saucepan with 500ml of water, bring to a boil, then simmer for 20-25 minutes until tender but still holding their shape. Drain any excess water.
- 3.Prepare the crust by combining the chopped almonds, parsley, lemon zest, minced garlic, the remaining 1 tablespoon of olive oil, and a pinch of salt and pepper in a small bowl.
- 4.Pat the cod fillets dry and arrange them on a parchment-lined baking sheet. Season lightly with salt and pepper, then press the herb crust mixture evenly onto the top of each fillet.
- 5.Place the cod in the oven to bake for 12-15 minutes, until the fish is opaque and flakes easily. This can be done alongside the vegetables during their final 15 minutes of roasting.
- 6.In a large bowl, combine the warm roasted vegetables and cooked lentils. Dress with the fresh lemon juice and toss gently to combine. Divide the lentil salad between two plates and top with the herb-crusted cod to serve.
Informações Nutricionais
42g
fat
144g
carbs
39g
fiber
102g
protein
Porque esta receita
This balanced meal is rich in lean protein from cod and packed with fiber from lentils and root vegetables, supporting muscle health and digestion. Healthy fats from almonds and olive oil contribute to heart health, making it a truly nutritious choice.