A vibrant one-pan meal featuring flaky cod, hearty lentils, and a medley of fresh vegetables. This heart-healthy, high-fiber dish is inspired by Mediterranean flavors, perfect for a nutritious weeknight dinner that aligns with DASH principles.
Ingredients
- 600g cod fillets, cut into 4 portions
- 200g brown or green lentils, rinsed
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 medium zucchini, chopped
- 200g cherry tomatoes, halved
- 750ml low-sodium vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 100g fresh spinach
- Juice of 1 lemon
- Fresh parsley, chopped for garnish
- Salt and black pepper to taste
Instructions
- 1.Heat olive oil in a large, deep skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
- 2.Add the chopped bell pepper and zucchini to the skillet. Cook for 5-7 minutes until they begin to soften.
- 3.Stir in the rinsed lentils and dried oregano. Pour in the low-sodium vegetable broth, bring to a simmer, then reduce heat to low. Cover and cook for 20-25 minutes until the lentils are tender.
- 4.Stir in the halved cherry tomatoes and fresh spinach, allowing the spinach to wilt into the lentil mixture.
- 5.Season the cod fillets with a pinch of salt and pepper. Gently nestle the fillets into the lentil and vegetable mixture in the skillet.
- 6.Cover the skillet and continue to cook for 6-8 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Remove from heat. Squeeze fresh lemon juice over the entire dish and garnish with chopped fresh parsley before serving.
Nutrition Information
Why this recipe
This recipe is designed for a heart-healthy lifestyle, aligning with the DASH diet. It is low in sodium and rich in lean protein, fiber from lentils and vegetables, and healthy fats, helping to manage blood pressure and support overall wellness.
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