A heart-healthy and flavorful dish featuring tender baked cod served over a rich ragout of lentils, bell peppers, and tomatoes. This recipe is perfectly aligned with the DASH diet, offering a delicious way to enjoy lean protein and fiber-rich vegetables.
Ingredients
- 600g cod fillets, skinless
- 200g brown or green lentils, rinsed
- 1 large red onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 400g canned chopped tomatoes, no salt added
- 500ml low-sodium vegetable broth
- 100g fresh spinach
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Juice of 1/2 lemon
- Fresh parsley, chopped, for garnish
- Black pepper to taste
- Pinch of salt (optional)
Instructions
- 1.Preheat your oven to 200°C. Pat the cod fillets dry and season lightly with black pepper and a squeeze of lemon juice.
- 2.In a large, oven-safe pan or skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for 5 minutes until softened.
- 3.Add the minced garlic and diced bell peppers, cooking for another 5-7 minutes until the peppers are tender.
- 4.Stir in the rinsed lentils, chopped tomatoes, low-sodium vegetable broth, and dried oregano. Bring to a simmer, then reduce heat, cover, and cook for 25 minutes, or until the lentils are tender.
- 5.Stir the fresh spinach into the lentil mixture until it wilts. Taste and adjust seasoning with black pepper if needed.
- 6.Nestle the seasoned cod fillets into the lentil ragout in the pan. Drizzle the remaining olive oil over the fish.
- 7.Transfer the pan to the preheated oven and bake for 10-12 minutes, until the cod is opaque and flakes easily.
- 8.Carefully remove from the oven and garnish with fresh parsley before serving.
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 fiber from lentils. The abundance of vegetables provides essential vitamins and minerals, supporting heart health and blood pressure management.
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