Mediterranean Cod and Puy Lentil Stew
A hearty and elegant one-pan meal featuring flaky cod fillets simmered with earthy Puy lentils, sweet bell peppers, and fennel in a light, aromatic tomato broth. A perfect, balanced weeknight dinner.
1160 calorias
$8 por porção
$35 min
2 porções
nut-free, any cuisine
Ingredientes
- 300g cod loin fillets
- 150g dry Puy lentils
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 small fennel bulb, thinly sliced
- 1 red bell pepper, chopped
- 2 cloves garlic, minced
- 200g cherry tomatoes, halved
- 500ml vegetable broth
- 1 teaspoon smoked paprika
- 2 sprigs fresh thyme
- 1 bay leaf
- Juice of 1/2 lemon
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the Puy lentils under cold water. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, sliced fennel, and bell pepper, and sauté for 5-7 minutes until softened.
- 2.Add the minced garlic and smoked paprika, and cook for another minute until fragrant.
- 3.Stir in the rinsed lentils, halved cherry tomatoes, vegetable broth, thyme sprigs, and the bay leaf. Bring the mixture to a boil.
- 4.Reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the lentils are tender but still hold their shape.
- 5.Season the cod fillets with salt and pepper. Gently nestle them into the lentil stew, ensuring they are partially submerged.
- 6.Cover the pot again and cook for an additional 5-7 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Remove from the heat. Discard the bay leaf and thyme sprigs. Squeeze fresh lemon juice over the top and stir gently. Serve immediately.
Informações Nutricionais
32g
fat
120g
carbs
35g
fiber
91g
protein
Porque esta receita
This recipe is packed with lean protein and omega-3s from cod, supporting heart and brain health. Puy lentils provide excellent plant-based protein and high fiber for digestive wellness, creating a balanced and nutrient-dense meal without any nuts.