Mediterranean Cod with Braised Lentils & Peppers
A vibrant and heart-healthy flexitarian meal featuring flaky pan-seared cod served on a bed of savory braised lentils, sweet roasted red peppers, and a zesty lemon-herb finish.
910 kalori
$7 porsiyon başına
$35 dakika
2 porsiyon
flexitarian, any cuisine
Malzemeler
- 2 cod fillets (approx. 150g each)
- 100g brown or green lentils, dry
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 150g jarred roasted red peppers, drained and sliced
- 400ml low-sodium vegetable broth
- 2 tablespoons olive oil
- 1 lemon, for juice and zest
- 2 tablespoons fresh parsley, chopped
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Rinse the lentils. In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
- 2.Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until the lentils are tender but not mushy.
- 3.While the lentils cook, pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and the zest of half the lemon.
- 4.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 sear for 3-4 minutes per side, until golden brown and cooked through.
- 5.Once the lentils are cooked, stir in the sliced roasted red peppers, chopped parsley, and a squeeze of lemon juice. Season to taste with additional salt and pepper.
- 6.To serve, spoon the lentil and pepper mixture onto two plates and top each with a seared cod fillet. Garnish with a final squeeze of lemon juice.
Besin Bilgileri
30g
fat
72g
carbs
22g
fiber
78g
protein
Bu tarifi neden seçmelisin
This balanced recipe is packed with lean protein from cod for muscle health and high-fiber lentils to support digestion and stable energy. It's a nutrient-dense meal rich in omega-3s, vitamins, and minerals, promoting overall wellness.
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