A vibrant, heart-healthy one-pan meal featuring flaky cod baked over a bed of savory lentils, sweet cherry tomatoes, and nutrient-rich spinach. This dish is designed to align with DASH principles for a balanced and delicious dinner.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 600g cod fillets (4 x 150g)
- 400g canned puy lentils, rinsed and drained
- 250g cherry tomatoes
- 1 large red bell pepper, chopped
- 100g fresh spinach
- 1 red onion, finely chopped
- 3 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, half juiced, half sliced
- 5g dried oregano
- 1 small bunch fresh parsley, chopped
- Freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. In a large baking dish, combine the rinsed lentils, chopped red onion, minced garlic, cherry tomatoes, and chopped bell pepper.
- 2.Drizzle with 15ml of olive oil, sprinkle with dried oregano and black pepper, and toss everything together until well combined.
- 3.Arrange the cod fillets on top of the lentil and vegetable mixture. Drizzle the remaining 15ml of olive oil and the lemon juice over the fish and vegetables. Place the lemon slices on top.
- 4.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender.
- 5.During the last 2-3 minutes of cooking, carefully stir the fresh spinach into the hot lentil mixture at the base of the dish until it just wilts.
- 6.Remove from the oven, garnish with fresh chopped parsley, and serve immediately.
Nutrition Information
Why this recipe
This recipe is rich in lean protein and omega-3s from cod, and high in fiber from lentils and vegetables, supporting heart health. It is naturally low in sodium and saturated fat, making it an ideal, nutritious choice for a DASH-friendly lifestyle.
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