A heart-healthy and vibrant dish featuring flaky baked cod served over a bed of savory braised lentils and roasted bell peppers. This recipe is packed with lean protein, fiber, and essential nutrients, perfectly aligning with a DASH diet.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 600g cod fillets (4 x 150g portions)
- 200g brown or green lentils, dry
- 2 large red bell peppers
- 250g cherry tomatoes
- 100g fresh spinach
- 1 medium onion
- 3 cloves garlic
- 750ml low-sodium vegetable broth
- 30ml extra virgin olive oil
- 1 lemon
- 1 tsp dried oregano
- Small handful of fresh parsley, chopped
- Freshly ground black pepper
- Pinch of salt (optional)
Instructions
- 1.Preheat your oven to 200°C. Finely dice the onion, mince the garlic, and slice the bell peppers into strips.
- 2.In a large saucepan, heat 15ml of olive oil over medium heat. Add the onion and sauté for 3-4 minutes until softened. Stir in the minced garlic and cook for another minute until fragrant.
- 3.Add the dry lentils, low-sodium vegetable broth, and whole cherry tomatoes to the saucepan. Bring to a boil, then reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the lentils are tender.
- 4.While the lentils cook, place the cod fillets and bell pepper strips on a baking sheet lined with parchment paper. Drizzle with the remaining 15ml of olive oil, and season with oregano, a pinch of salt (if using), and black pepper.
- 5.Bake the cod and peppers in the preheated oven for 12-15 minutes, until the cod is opaque and flakes easily with a fork.
- 6.Once the lentils are cooked, remove them from the heat and stir in the fresh spinach until it wilts completely. Squeeze in the juice of half the lemon and stir.
- 7.To serve, divide the lentil and vegetable mixture among four plates. Carefully place a baked cod fillet on top, garnish with fresh parsley, and serve with a lemon wedge on the side.
Nutrition Information
Why this recipe
This recipe is excellent for heart health, rich in lean protein from cod and plant-based fiber from lentils, which help manage blood pressure. The abundance of vegetables provides essential vitamins and minerals, while using olive oil adds healthy monounsaturated fats.
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