Mediterranean Baked Cod with Herbed Lentil Salad
A light, heart-healthy dish featuring flaky baked cod seasoned with garlic, served over a vibrant salad of lentils, cucumber, and tomatoes with a fresh lemon-dill vinaigrette.
2080 calories
$6 per serving
$30 min
4 servings
heart-healthy, any cuisine
Ingredients
- 600g cod fillets (4 fillets)
- 200g brown or green lentils, dry
- 250g cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 small red onion, finely chopped
- 1 bunch fresh dill, chopped
- 1 bunch fresh parsley, chopped
- 2 cloves garlic, minced
- 60ml extra virgin olive oil
- 1 large lemon, juiced
- Salt to taste
- Black pepper to taste
Instructions
- 1.Cook the lentils in a pot of water according to package directions. Once tender, drain thoroughly and set aside to cool slightly.
- 2.Preheat your oven to 200°C. Line a baking sheet with parchment paper.
- 3.Place the cod fillets on the baking sheet. Drizzle with 15ml of olive oil, season with salt, pepper, and half of the minced garlic.
- 4.Bake the cod for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- 5.While the cod bakes, prepare the salad. In a large bowl, combine the cooked lentils, halved cherry tomatoes, diced cucumber, chopped red onion, dill, and parsley.
- 6.In a small bowl or jar, whisk together the remaining 45ml of olive oil, lemon juice, the rest of the minced garlic, salt, and pepper to create the vinaigrette.
- 7.Pour the vinaigrette over the lentil salad and toss gently to combine.
- 8.To serve, divide the lentil salad among four plates and place a warm baked cod fillet on top of each.
Nutrition Information
58g
fat
125g
carbs
45g
fiber
160g
protein
Why this recipe
This recipe is packed with heart-healthy omega-3s from cod and soluble fiber from lentils, which help manage cholesterol. It's a balanced meal rich in lean protein, complex carbs, and healthy fats from olive oil, supporting overall cardiovascular wellness.
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