Spiced Cod with Warm Lentil & Root Vegetable Salad
A hearty and nutritious meal featuring flaky spiced cod served over a warm salad of Puy lentils and roasted root vegetables, all tossed in a zesty lemon-dijon vinaigrette. Perfect for a satisfying and healthy weeknight dinner.
1030 calories
$7 per serving
$40 min
2 servings
flexitarian, any cuisine
Ingredients
- 2 cod fillets (approx. 150g each)
- 100g dry Puy lentils
- 1 large carrot, peeled and diced
- 1 large parsnip, peeled and diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 100g fresh spinach
- 30ml extra virgin olive oil, divided
- 15ml lemon juice
- 1 tsp Dijon mustard
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 2 tbsp fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C (400°F). On a baking tray, toss the diced carrot and parsnip with 15ml of olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender and lightly caramelized.
- 2.While the vegetables roast, cook the Puy lentils in a pot of water according to package directions (usually simmer for 20-25 minutes). Drain well once cooked.
- 3.Pat the cod fillets dry with a paper towel. In a small bowl, mix the smoked paprika, cumin, a pinch of salt, and pepper. Rub this spice blend evenly over both sides of the fillets.
- 4.Place the spiced cod fillets on the baking tray with the vegetables for the final 10-12 minutes of cooking time, or until the fish is opaque and flakes easily with a fork.
- 5.While the fish cooks, prepare the dressing. In a large bowl, whisk together the remaining 15ml of olive oil, lemon juice, Dijon mustard, and minced garlic. Season with a pinch of salt and pepper.
- 6.Add the warm roasted vegetables and drained lentils to the bowl with the dressing. Add the fresh spinach and toss everything together; the heat from the lentils and vegetables will gently wilt the spinach.
- 7.Divide the warm lentil and vegetable salad between two plates. Top with a spiced cod fillet and garnish with fresh chopped parsley before serving.
Nutrition Information
32g
fat
99g
carbs
36g
fiber
91g
protein
Why this recipe
This balanced, high-protein meal supports muscle health with lean cod and plant-based lentils. Rich in fiber from root vegetables, it aids digestion and provides sustained energy. A great source of vitamins, minerals, and heart-healthy omega-3 fatty acids.