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 kalori
$7 porsiyon başına
$25 dakika
2 porsiyon
low-calorie, any cuisine
Malzemeler
- 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
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 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.
Besin Bilgileri
36g
fat
60g
carbs
24g
fiber
70g
protein
Bu tarifi neden seçmelisin
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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