A heart-healthy and vibrant dish featuring flaky baked cod served over a savory ragout of lentils, colorful bell peppers, and spinach. This recipe is packed with lean protein, fiber, and essential vitamins, perfect for a DASH-friendly meal.
Ingredients
- 2 cod fillets (approx. 150g each)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 can (400g) diced tomatoes, no salt added
- 100g brown or green lentils, rinsed
- 400ml low-sodium vegetable broth
- 100g fresh spinach
- 1 teaspoon dried rosemary
- Freshly ground black pepper
- 1 lemon, for juice and wedges
Instructions
- 1.Preheat your oven to 200°C (400°F).
- 2.Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes until softened.
- 3.Add the diced bell peppers and cook for another 5 minutes until they begin to soften.
- 4.Stir in the rinsed lentils, canned tomatoes, low-sodium vegetable broth, and dried rosemary. Bring to a simmer, then reduce heat to low, cover, and cook for 20-25 minutes, or until the lentils are tender.
- 5.While the ragout simmers, place the cod fillets on a baking sheet lined with parchment paper. Drizzle with a little lemon juice and season with black pepper. Bake for 12-15 minutes, or until the fish is opaque and flakes easily.
- 6.Once the lentils are cooked, stir the fresh spinach into the ragout until it wilts. Season with additional black pepper to taste.
- 7.To serve, spoon the lentil and vegetable ragout onto two plates and top each with a baked cod fillet. Serve with a fresh lemon wedge on the side.
Nutrition Information
Why this recipe
This recipe is excellent for a DASH diet as it's low in sodium and saturated fat while being rich in lean protein from cod and plant-based fiber from lentils. The abundance of vegetables provides essential vitamins and antioxidants for heart health.
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