A vibrant, heart-healthy one-pan meal featuring flaky cod, colorful roasted vegetables, and earthy lentils, all seasoned with classic Mediterranean herbs. This dish is designed to be low in sodium and high in nutrients, aligning perfectly with the DASH diet.
Ingredients
- 600g cod fillets (4 fillets)
- 400g cooked brown or green lentils (canned and rinsed, or pre-cooked)
- 250g cherry tomatoes, halved
- 1 large red bell pepper, chopped
- 1 medium zucchini, chopped
- 1 medium red onion, sliced
- 4 cloves garlic, minced
- 45ml extra virgin olive oil
- 1 lemon, juiced and zested
- 1 tsp dried oregano
- 15g fresh parsley, chopped
- Freshly ground black pepper to taste
- Pinch of low-sodium salt (optional)
Instructions
- 1.Preheat your oven to 200°C (400°F). On a large baking sheet, combine the cherry tomatoes, red bell pepper, zucchini, and red onion.
- 2.Drizzle the vegetables with 30ml of olive oil, minced garlic, dried oregano, and a pinch of salt and pepper. Toss to coat and spread in an even layer.
- 3.Roast the vegetables for 15 minutes until they begin to soften and lightly brown.
- 4.Remove the baking sheet from the oven. Gently stir in the cooked lentils.
- 5.Pat the cod fillets dry and nestle them among the vegetables on the pan. Drizzle the fillets with the remaining 15ml of olive oil and half of the lemon juice.
- 6.Return the pan to the oven and bake for another 10-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with fresh parsley, lemon zest, and a squeeze of the remaining lemon juice before serving.
Nutrition Information
Why this recipe
This recipe is excellent for heart health, rich in lean protein and omega-3s from cod, and packed with fiber from lentils and vitamins from the vegetables. It's low in sodium and saturated fat, making it a perfect, balanced meal for a DASH lifestyle.
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