Pan-Seared Cod with Warm Lentil & Roasted Pepper Salsa
A light yet satisfying dish featuring flaky pan-seared cod served over a vibrant and nutritious warm salsa made with Puy lentils, sweet roasted bell peppers, and cherry tomatoes. A perfect low-calorie, high-protein weeknight meal.
824 calories
$8 per serving
$30 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 100g dry Puy lentils
- 1 red bell pepper
- 150g cherry tomatoes
- 1/2 red onion
- 2 cloves garlic
- 15ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh parsley
- Salt and black pepper to taste
Instructions
- 1.Rinse the lentils, then place them in a small saucepan with 300ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess water.
- 2.While the lentils cook, preheat your oven to 200°C. Chop the red bell pepper into small pieces and halve the cherry tomatoes. Toss them with half the olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes until softened and slightly caramelized.
- 3.Finely chop the red onion and parsley, and mince the garlic. In a medium bowl, combine the cooked lentils, roasted vegetables, onion, parsley, and garlic.
- 4.Squeeze the juice from half the lemon over the lentil mixture and stir to combine. Season the salsa with salt and pepper to your liking.
- 5.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining olive oil in a non-stick skillet over medium-high heat.
- 6.Carefully place the cod in the hot pan and cook for 3-4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
- 7.To serve, divide the warm lentil salsa between two plates and place a pan-seared cod fillet on top. Garnish with a little extra parsley if desired.
Nutrition Information
14g
fat
84g
carbs
16g
fiber
80g
protein
Why this recipe
This recipe is exceptionally healthy, providing lean protein from cod and plant-based protein and fiber from lentils, which supports muscle health and digestion. It's rich in vitamins and antioxidants from roasted vegetables and uses heart-healthy olive oil.
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