A heart-healthy and vibrant one-pan meal, featuring flaky baked cod on a bed of colorful roasted vegetables and protein-rich lentils, seasoned with classic Mediterranean herbs. Perfect for a light yet satisfying DASH-friendly dinner.
Ingredientes
- 300g cod fillets, skinless
- 250g cooked brown or green lentils, rinsed
- 200g cherry tomatoes
- 200g courgette (zucchini)
- 150g red bell pepper
- 1 small red onion
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon
- 1 tsp dried oregano
- Fresh parsley, for garnish
- Black pepper to taste
- Pinch of salt (optional)
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. Prepare your vegetables by dicing the courgette and bell pepper, halving the cherry tomatoes, and thinly slicing the red onion.
- 2.In a large baking dish, toss the prepared vegetables with half the olive oil (15ml), minced garlic, dried oregano, and a pinch of black pepper.
- 3.Roast the vegetables for 15 minutes until they begin to soften and lightly caramelize.
- 4.Carefully remove the dish from the oven. Gently stir in the cooked and rinsed lentils to combine with the roasted vegetables.
- 5.Pat the cod fillets dry. Season them lightly with black pepper. Place the fillets on top of the vegetable and lentil bed.
- 6.Drizzle the remaining olive oil and the juice of half a lemon over the cod and vegetables. Arrange thin slices from the other lemon half on top of the fish.
- 7.Return the dish to the oven and bake for an additional 12-15 minutes, or until the cod is cooked through and flakes easily.
- 8.Garnish with fresh chopped parsley and serve immediately for a delicious, heart-healthy meal.
Informações Nutricionais
Porque esta receita
This recipe is excellent for heart health, aligning with the DASH diet. It is low in sodium and rich in potassium from vegetables, lean protein from cod, and high in fiber from lentils, which helps manage blood pressure and supports overall wellness.
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