A light yet satisfying high-protein meal, featuring perfectly seared cod on a bed of warm cannellini beans, kale, and cherry tomatoes, infused with rosemary and lemon.
Malzemeler
- 400g cod fillets (2 x 200g)
- 30ml olive oil
- 2 cloves garlic, thinly sliced
- 200g cherry tomatoes, halved
- 1 can (400g) cannellini beans, rinsed and drained
- 100g kale, tough stems removed and chopped
- 1 sprig fresh rosemary
- 1 lemon, for juice
- Salt to taste
- Freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Pat the cod fillets completely dry with a paper towel and season both sides generously with salt and pepper.
- 2.Heat 15ml (1 tablespoon) of olive oil in a large non-stick skillet over medium-high heat. Place the cod fillets in the pan and sear for 3-4 minutes on one side until golden and crisp.
- 3.Flip the cod and cook for another 2-4 minutes, depending on thickness, until opaque and cooked through. Remove the cod from the skillet and set aside on a plate.
- 4.In the same skillet, add the remaining 15ml (1 tablespoon) of olive oil. Add the sliced garlic and cook for 30 seconds until fragrant, being careful not to burn it.
- 5.Add the halved cherry tomatoes and the rosemary sprig. Cook for 3-4 minutes, stirring, until the tomatoes soften.
- 6.Add the rinsed cannellini beans and chopped kale to the skillet. Continue to cook and stir for another 3-4 minutes until the kale has wilted and the beans are warmed through.
- 7.Remove the pan from the heat and discard the rosemary sprig. Squeeze in the juice of half a lemon and season with salt and pepper to your preference.
- 8.To serve, divide the warm bean and kale mixture between two plates and place a piece of seared cod on top of each.
Besin Bilgileri
Bu tarifi neden seçmelisin
This recipe is exceptionally high in lean protein from cod, promoting muscle health. The white beans and kale provide excellent plant-based protein, fiber, and essential minerals like iron, supporting digestive health and sustained energy.
Sıkça Sorulan Sorular
⭐ Yorumlar ve Değerlendirmeler
Benzer Tarifler
High-Protein Mediterranean Lamb and Lentil Skillet
A hearty and nutritious one-pan meal featuring savory ground lamb, protein-packed lentils, and fresh vegetables, all simmered in a fragrant Mediterranean-inspired broth. Perfect for a quick and satisfying weeknight dinner.
Hearty Lamb and Red Lentil Stew
A deeply nourishing and flavorful one-pot meal featuring tender lamb and protein-rich red lentils, simmered in a savory broth with aromatic vegetables and Mediterranean spices. Perfect for a satisfying and healthy dinner.
Lemon Herb Chicken with Roasted Broccoli
A vibrant and simple high-protein meal featuring tender pan-seared chicken breast infused with zesty lemon and herbs, served alongside perfectly roasted and nutritious broccoli florets.
Baked Paprika Chicken with Fresh Tomato-Corn Rice
A vibrant and protein-rich dish featuring tender baked chicken wings served over a bed of fluffy rice mixed with a zesty tomato and corn salsa. A perfectly balanced and delicious meal that's easy to prepare.
Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring protein-rich mackerel fillets atop a bed of earthy puy lentils, sweet beetroot, and carrots. A perfect balance of flavors and textures for a satisfying, healthy meal.