Pan-Seared Cod with Rosemary Root Vegetables and Lentils
A rustic and satisfying meal featuring perfectly seared cod fillets on a bed of earthy lentils and aromatic, rosemary-roasted root vegetables. A wholesome and elegant dish that's naturally soy-free.
1076 calorias
$7 por porção
$40 min
2 porções
soy-free, any cuisine
Ingredientes
- 300g cod fillets, skinless
- 100g brown or green lentils, dry
- 2 medium carrots
- 1 large parsnip
- 1 red onion
- 2 cloves garlic
- 1 lemon
- 30ml olive oil
- 1 sprig fresh rosemary
- 1 tsp dried thyme
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. Rinse the lentils. In a saucepan, combine the lentils with 400ml of water, bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess water.
- 2.Peel and chop the carrots, parsnip, and red onion into 2cm cubes. Mince the garlic and finely chop the rosemary. On a baking tray, toss the vegetables with the garlic, rosemary, 15ml of olive oil, salt, and pepper.
- 3.Roast the vegetables for 25-30 minutes, tossing halfway through, until tender and caramelized at the edges.
- 4.While the vegetables roast, pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and dried thyme.
- 5.Heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat. Carefully place the cod fillets in the pan and cook for 3-4 minutes per side, until golden brown and the fish flakes easily with a fork.
- 6.Combine the cooked lentils with the roasted vegetables. Squeeze the juice of half a lemon over the lentil-vegetable mix and stir. Divide between two plates and top with a pan-seared cod fillet. Serve with a wedge of the remaining lemon.
Informações Nutricionais
32g
fat
112g
carbs
23g
fiber
85g
protein
Porque esta receita
This dish is a nutritional powerhouse, providing lean protein from cod for muscle health and high fiber from lentils and root vegetables to support digestion. It's rich in omega-3s, vitamins, and antioxidants, making it a perfectly balanced meal.