Mediterranean Baked Cod with Herbed Lentils
A vibrant and heart-healthy dish featuring flaky baked cod served on a bed of savory lentils and roasted vegetables. It's a perfectly balanced, low-glycemic meal inspired by the sunny flavors of the Mediterranean.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
965 calories
$8 per serving
$35 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 300g cod fillets (2 x 150g fillets)
- 100g dry Puy lentils
- 1 red bell pepper, chopped
- 1 small zucchini, chopped
- 150g cherry tomatoes
- 1 small red onion, chopped
- 30ml extra virgin olive oil
- 1 lemon
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 small bunch fresh parsley, chopped
- 400ml low-sodium vegetable broth
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Rinse the lentils, then add them to a small pot with the vegetable broth. Bring to a boil, reduce heat, cover, and simmer for 20-25 minutes until tender.
- 2.While the lentils cook, toss the chopped bell pepper, zucchini, red onion, and cherry tomatoes on a baking sheet with half of the olive oil (15ml), the dried oregano, salt, and pepper.
- 3.Roast the vegetables for 15 minutes until they begin to soften.
- 4.Pat the cod fillets dry. Season them with salt, pepper, the remaining olive oil (15ml), and the juice of half the lemon.
- 5.Place the cod fillets on the baking sheet alongside the vegetables and roast for an additional 10-12 minutes, until the fish is opaque and flakes easily with a fork.
- 6.Drain any excess liquid from the cooked lentils and stir in the minced garlic and chopped fresh parsley.
- 7.To serve, create a bed of the herbed lentils on each plate, top with the roasted vegetables, and finish with a baked cod fillet. Garnish with a fresh wedge from the remaining lemon half.
Nutrition Information
31g
fat
88g
carbs
29g
fiber
85g
protein
Why this recipe
Excellent for blood sugar management, this recipe combines lean protein from cod with high-fiber, low-glycemic lentils and vegetables. This promotes satiety and slows carbohydrate absorption, preventing sharp glucose spikes and supporting metabolic health.