Mediterranean Baked Cod with Herbed Lentils & Tomatoes
A vibrant and nutritious one-pan dish featuring flaky baked cod resting on a bed of savory Puy lentils, burst cherry tomatoes, and briny Kalamata olives. A perfect, well-balanced weeknight meal.
1210 kalori
$9 porsiyon başına
$40 dakika
2 porsiyon
pescatarian, any cuisine
Malzemeler
- 300g cod fillets (2 fillets of 150g each)
- 150g dry Puy lentils
- 200g cherry tomatoes
- 50g Kalamata olives, pitted
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 400ml vegetable broth
- 30ml extra virgin olive oil
- 1 lemon, for zest and juice
- 2 tablespoons fresh dill or parsley, chopped
- Salt to taste
- Freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C (400°F). Rinse the Puy lentils under cold water.
- 2.Heat 15ml of olive oil in a medium, oven-safe skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 3.Stir in the rinsed lentils, vegetable broth, and whole cherry tomatoes. Bring to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until lentils are nearly tender and have absorbed most of the liquid.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Zest the lemon directly over the fish.
- 5.Nestle the cod fillets into the lentils in the skillet. Scatter the Kalamata olives around the fish. Drizzle the remaining 15ml of olive oil over the top.
- 6.Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Carefully remove the skillet from the oven. Squeeze the juice from half the lemon over the entire dish and garnish with fresh chopped dill or parsley before serving.
Besin Bilgileri
22g
fat
54g
carbs
8g
fiber
51g
protein
Bu tarifi neden seçmelisin
This recipe is packed with lean protein from cod and fiber-rich lentils, promoting satiety and digestive health. The combination of tomatoes, olives, and herbs provides essential vitamins, minerals, and heart-healthy monounsaturated fats for a balanced meal.