Pan-Seared Cod with Warm Lentil and Walnut Salsa
A sophisticated yet simple dish featuring flaky pan-seared cod served over a hearty and flavorful warm salsa made with protein-rich lentils, crunchy walnuts, and fresh herbs. A perfect balanced weeknight meal.
*Görsel temsilidir, gerçek tariften farklılık gösterebilir (AI tarafından oluşturulmuştur).*
980 kalori
$5 porsiyon başına
$30 dakika
2 porsiyon
pescatarian, any cuisine
Malzemeler
- 300g cod fillets (2 fillets of ~150g each)
- 100g brown or green lentils, dry
- 500ml vegetable broth or water
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 30g walnuts, coarsely chopped
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt to taste
- Freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Rinse the lentils under cold water. In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until tender but not mushy. Drain any excess liquid.
- 2.While the lentils cook, heat 1 tablespoon of olive oil in a small pan over medium heat. Sauté the chopped red onion and minced garlic for 3-4 minutes until softened and fragrant.
- 3.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Place the cod fillets skin-side down (if applicable) and cook for 3-4 minutes until the skin is crispy and golden. Flip and cook for another 2-3 minutes until the fish is opaque and flakes easily.
- 4.In a bowl, combine the cooked lentils, sautéed onion and garlic, chopped walnuts, fresh parsley, and lemon juice. Mix gently and season with a pinch of salt and pepper to taste.
- 5.To serve, spoon a generous amount of the warm lentil salsa onto two plates. Carefully place a pan-seared cod fillet on top of the salsa. Serve immediately.
Besin Bilgileri
26g
fat
32g
carbs
9g
fiber
40g
protein
Bu tarifi neden seçmelisin
This recipe is incredibly nutritious, offering high-quality lean protein from cod and heart-healthy omega-3s from walnuts. The lentils provide excellent plant-based protein and fiber, promoting digestive health and sustained energy.