A heart-healthy and flavorful dish featuring tender baked cod served over a rustic ragout of lentils, colorful bell peppers, and tomatoes. A perfect one-pan meal that aligns with the DASH diet.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 300g cod fillets (2 fillets of 150g each)
- 240g canned brown or green lentils, rinsed and drained
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 200g cherry tomatoes, halved
- 100g fresh spinach
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 150ml low-sodium vegetable broth
- 1 lemon
- 1 tsp dried oregano
- 1/2 tsp smoked paprika
- Fresh parsley, chopped, for garnish
- Black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Prepare your vegetables: finely chop the onion and garlic, dice the bell peppers, and halve the cherry tomatoes.
- 2.Heat 15ml of olive oil in a large oven-safe skillet over medium heat. Add the onion and sauté for 3-4 minutes until softened. Add the garlic and bell peppers, cooking for another 5 minutes.
- 3.Stir in the rinsed lentils, halved cherry tomatoes, low-sodium vegetable broth, dried oregano, and smoked paprika. Bring to a simmer and cook for 5 minutes.
- 4.Stir in the fresh spinach until it wilts. Season the ragout with a generous amount of black pepper.
- 5.Pat the cod fillets dry. Rub them with the remaining 15ml of olive oil, a squeeze of lemon juice, and a pinch of black pepper.
- 6.Nestle the seasoned cod fillets into the lentil ragout within the skillet.
- 7.Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Garnish with fresh chopped parsley and serve immediately with extra lemon wedges on the side.
Nutrition Information
Why this recipe
This recipe is exceptionally healthy and ideal for a DASH diet. It combines lean protein from cod with fiber-rich lentils and a rainbow of vegetables, providing essential vitamins, minerals, and antioxidants while being naturally low in sodium.
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