Mediterranean Cod with Lemon-Herb Lentils
A light yet satisfying dish featuring flaky cod fillets served over a warm, zesty salad of lentils, cherry tomatoes, and fresh herbs. A perfect quick and healthy Mediterranean-inspired meal.
780 calorias
$7 por porção
$25 min
2 porções
quick-easy, any cuisine
Ingredientes
- 300g cod fillets, skinless
- 400g canned brown lentils, drained and rinsed
- 200g cherry tomatoes, halved
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, juice and zest
- 1 teaspoon dried oregano
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and half of the dried oregano.
- 2.Heat 15ml of olive oil in a large non-stick pan over medium-high heat. Carefully place the cod in the pan and cook for 3-4 minutes per side, until golden brown and cooked through. Remove from the pan and set aside.
- 3.In the same pan, add the remaining 15ml of olive oil. Add the chopped red onion and sauté for 2-3 minutes until softened.
- 4.Add the minced garlic and cook for another minute until fragrant. Add the halved cherry tomatoes and cook for 4-5 minutes, until they begin to soften and release their juices.
- 5.Stir in the drained lentils and the remaining dried oregano. Cook for 2-3 minutes, stirring gently, until the lentils are heated through.
- 6.Remove the pan from the heat. Stir in the fresh parsley, lemon zest, and lemon juice. Season the lentil mixture with salt and pepper to your taste.
- 7.To serve, divide the warm lentil mixture between two plates and place a cod fillet on top of each.
Informações Nutricionais
32g
fat
60g
carbs
25g
fiber
80g
protein
Porque esta receita
This recipe is a powerhouse of nutrition, offering lean protein from cod for muscle repair and high-fiber lentils for digestive health. It's a balanced, heart-healthy meal rich in vitamins and omega-3 fatty acids, perfect for a quick and flavorful dinner.
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