Pan-Seared Cod with Warm Lentil & Fennel Salad
A light yet satisfying Mediterranean-inspired dish featuring flaky pan-seared cod served over a warm, aromatic salad of lentils, fennel, and cherry tomatoes. A perfect low-calorie, high-protein meal.
920 calories
$7 per serving
$25 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 250g cooked brown or green lentils, rinsed
- 1 medium fennel bulb, thinly sliced
- 150g cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons (30ml) olive oil
- 1 lemon
- Small handful of fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Prepare the salad base. Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the sliced fennel and red onion, sautéing for 5-7 minutes until softened and lightly caramelized.
- 2.Add the minced garlic and cook for another minute until fragrant. Stir in the cooked lentils and halved cherry tomatoes, and cook for 2-3 minutes until everything is warmed through.
- 3.Remove the pan from the heat. Stir in the chopped parsley and the juice of half a lemon. Season with salt and pepper to taste and set aside, keeping it warm.
- 4.Prepare the cod. Pat the fillets dry with a paper towel and season both sides generously with salt and pepper.
- 5.Heat the remaining 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Carefully place the cod fillets in the pan and cook for 3-4 minutes per side, until golden brown and opaque all the way through.
- 6.To serve, divide the warm lentil and fennel salad between two plates. Place a seared cod fillet on top of each salad. Serve immediately with a wedge of the remaining lemon.
Nutrition Information
36g
fat
60g
carbs
24g
fiber
70g
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. Fennel and tomatoes offer essential vitamins and antioxidants for a nutritious, well-balanced meal.
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