A heart-healthy and flavorful dish inspired by the Mediterranean coast. Flaky cod is baked to perfection and served over a nutritious bed of herbed lentils and colorful roasted vegetables, all tied together with a zesty lemon dressing.
Ingredients
- 300g cod fillets (2 fillets of 150g each)
- 100g dry brown or green lentils
- 400ml low-sodium vegetable broth
- 200g cherry tomatoes
- 1 medium courgette (zucchini)
- 1 red bell pepper
- 1 small red onion
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 1 tsp dried oregano
- 15g fresh parsley, chopped
- Freshly ground black pepper
Instructions
- 1.Preheat your oven to 200°C. Rinse the lentils thoroughly. In a medium saucepan, combine the lentils and low-sodium vegetable broth. Bring to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes until the lentils are tender.
- 2.While the lentils are cooking, chop the courgette, red bell pepper, and red onion into bite-sized pieces. Mince the garlic cloves.
- 3.On a large baking sheet, toss the chopped vegetables, cherry tomatoes, and half of the minced garlic with 15ml of olive oil, the dried oregano, and a pinch of black pepper.
- 4.Roast the vegetables in the preheated oven for 15 minutes.
- 5.Pat the cod fillets dry with a paper towel. Rub them with the remaining 15ml of olive oil, the rest of the minced garlic, and the juice of half a lemon. Season with black pepper.
- 6.After 15 minutes, remove the vegetable tray from the oven. Create space on the tray and place the cod fillets among the vegetables. Return to the oven and bake for an additional 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Once the lentils are cooked, drain any excess liquid. Stir in the chopped fresh parsley and a squeeze of juice from the remaining lemon half. To serve, create a bed of herbed lentils on each plate, top with the roasted vegetables, and place a cod fillet on top.
Nutrition Information
Why this recipe
This recipe is excellent for a DASH diet as it's low in sodium and rich in lean protein from cod and plant-based protein from lentils. It is packed with fiber, vitamins, and minerals from vegetables, supporting heart health and blood pressure management.
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