This Baked Cod with Lentil Salad is a nutritious and flavorful dish that combines tender cod fillets with a hearty lentil salad. It’s perfect for a healthy weeknight dinner and showcases Mediterranean flavors.
The recipe is simple to follow and features ingredients like cod, lentils, and fresh vegetables, making it a great choice for those looking for heart-healthy meals.
Overview of Baked Cod with Lentil Salad
Baked Cod with Lentil Salad is a delightful combination of tender fish and a hearty, nutritious salad. This dish not only pleases the palate but also provides a wealth of health benefits.
The cod is prepared to perfection, resulting in a golden and flaky texture that pairs beautifully with the vibrant lentil salad. The salad features green lentils, roasted red peppers, and crumbled feta cheese, creating a colorful and appetizing presentation.
Ingredients for a Healthy Meal
To create this dish, you’ll need a selection of fresh ingredients that contribute to its flavor and nutritional value. The main components include:
- Baked Cod:Cod fillets seasoned with butter or olive oil, lemon juice, parsley, salt, and pepper.
- Lentil Salad:Green lentils cooked with water and kosher salt, combined with shallots, garlic, ground coriander, kale, roasted red peppers, and topped with feta cheese.
These ingredients work together to create a meal that is not only satisfying but also packed with protein and essential nutrients.
Preparation Steps
Preparing Baked Cod with Lentil Salad is a straightforward process that takes about 30 minutes from start to finish. Begin by preheating your oven and preparing the cod fillets on a baking sheet.
Drizzle the fish with melted butter or olive oil, add lemon juice and zest, and sprinkle with parsley, salt, and pepper. While the cod bakes, you can focus on cooking the lentils and sautéing the aromatics.
Cooking the Lentils
The lentils are the heart of the salad, providing a hearty base. Start by boiling the lentils in water with kosher salt until they are tender. Once cooked, drain any excess water and set them aside.
In a skillet, sauté shallots and garlic until fragrant, then mix in the cooked lentils along with ground coriander, kale, and roasted red peppers. This step enhances the flavors and adds a delightful texture to the salad.
Plating and Serving
Once everything is cooked, it’s time to plate the dish. Start with a generous bed of the colorful lentil salad, then place the baked cod fillet on top.
For an extra touch, sprinkle crumbled feta cheese over the dish and garnish with fresh parsley and lemon slices. This presentation not only looks appealing but also highlights the fresh ingredients used in the recipe.
Nutritional Benefits
This meal is not only delicious but also nutritious. Each serving of Baked Cod with Lentil Salad contains approximately 350 calories, with a good balance of protein, healthy fats, and carbohydrates.
The combination of cod and lentils provides essential nutrients, making it a great option for those looking to maintain a healthy diet without sacrificing flavor.
Healthy Baked Cod with Lentil Salad
This dish features baked cod seasoned with butter, lemon, and parsley, served alongside a vibrant lentil salad made with green lentils, roasted red peppers, and feta cheese. The recipe takes about 30 minutes from start to finish and serves 4 people.
Ingredients
- 4 cod fillets
- 2 tablespoons butter or olive oil
- 1 lemon, juiced and zested
- 2 tablespoons fresh parsley, chopped
- Salt and pepper to taste
- 1 cup green lentils, rinsed
- 3 cups water
- 1 teaspoon kosher salt
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground coriander
- 2 cups kale, chopped
- 1 cup roasted red peppers, diced
- 1/2 cup feta cheese, crumbled
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Cod: Place the cod fillets on a baking sheet. Drizzle with melted butter or olive oil, lemon juice, lemon zest, and sprinkle with parsley, salt, and pepper.
- Bake the Cod: Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
- Cook the Lentils: In a medium saucepan, combine the lentils, water, and kosher salt. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender. Drain any excess water.
- Sauté Aromatics: In a skillet, heat a little olive oil over medium heat. Add the shallot and garlic, sautéing until fragrant. Stir in the cooked lentils, ground coriander, kale, and roasted red peppers. Cook for an additional 5 minutes until the kale is wilted.
- Serve: Plate the lentil salad and top with the baked cod. Sprinkle with crumbled feta cheese before serving.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 350kcal
- Fat: 15g
- Protein: 30g
- Carbohydrates: 30g