Pesto-crusted cod with Puy lentils

Pesto-crusted cod with Puy lentils is a delicious dish that perfectly combines flavors and textures. This recipe offers a light yet filling fish dinner that is sure to tantalize your taste buds. The homemade basil pesto provides a kick of freshness, complemented by the juicy tomatoes and a subtle chili kick. The best part is that it can be prepared and served on your plate in less than half an hour, making it an ideal option for a quick and nutritious meal. Savor the comforting deliciousness of this delicious dish and savor every flavorful bite!

Ingredients

  • large pack of basil, leaves only
  • 4 garlic cloves, 2 whole, 2 crushed
  • 25g pine nuts
  • 1 lemon
  • 50 ml olive oil
  • 2 cod fillets
  • 2 red chili peppers, finely chopped
  • 2 large tomatoes, roughly chopped
  • 250 g ready-to-eat Puy lentils

Preparation steps

  1. First prepare the pesto.
    1. In a food processor, chop the basil, whole garlic cloves, pine nuts, the juice of half a lemon and some spices.
    2. Gradually add most of the oil.
    3. Taste and adjust seasoning.
  • Preheat the oven to 180°C/160°C fan/gas 4 and line a roasting tin with foil.
    1. Season the cod on both sides.
    2. Spread each fillet with the pesto.
    3. Cook for 8-10 minutes until a crust has formed and the cod is cooked through.
  • Meanwhile, heat the remaining oil in a small saucepan.
    1. Add the crushed garlic and chilies.
    2. Cook for a few minutes to release the flavor.
    3. Add the tomatoes and cook for 1 minute more.
    4. Add the lentils.
    5. Squeeze the other half of the lemon over it and season.
    6. Cook until piping hot.
    7. Serve with the cod pesto.

    Nutritional Information

    kcalfatsaturatescarbohydratesSugarfiberproteinSalt
    672 37g 5g 34g 7g 11g 45g 1.6g

    Equipment and tools

    To prepare this recipe you will need the following equipment and tools:

    • dulcimer
    • Sharp knife
    • Pestle and mortar
    • Zester or grater
    • frying pan
    • sheet
    • Oven

    Allergen information

    This recipe contains the following allergens:

    • Pine nuts

    Please make sure you are aware of any allergens that may be present in this dish.

    Storage and leftovers

    If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. Warm up thoroughly before consumption. Do not freeze.

    Health Benefits of Pesto Crusted Cod with Puy Lentils

    When it comes to incorporating healthy ingredients into your meals, Pesto Crusted Cod with Puy Lentils is a dish that ticks all the boxes. This delicious recipe combines the delicate flavor of cod with the nutty flavor of Puy lentils, complemented by a vibrant pesto crust. Not only is this dish full of flavor, but it also offers numerous health benefits, making it a great choice for a nutritious meal. Let’s look at some of these benefits:

    1. Rich in Omega-3 fatty acids

    Cod is an excellent source of omega-3 fatty acids, which are essential for overall health. These healthy fats have been shown to support heart health, reduce inflammation, and improve brain function. Including cod in your diet can help you meet your omega-3 needs and promote a healthy cardiovascular system.

    2. Packed with protein

    Cod is a lean source of protein, making it ideal for anyone looking to increase their protein intake without consuming excess fat. Protein is essential for building and repairing tissue, supporting muscle growth, and maintaining a healthy immune system. Including cod in your meals can help you meet your daily protein needs and keep you feeling full.

    3. Rich in antioxidants

    Basil, one of the main ingredients in pesto crust, is a rich source of antioxidants. Antioxidants help protect your cells from damage caused by harmful molecules called free radicals. By incorporating basil into your diet, you can increase your antioxidant intake and potentially reduce the risk of chronic disease.

    4. Rich in fiber

    Puy lentils, a key ingredient in this recipe, are an excellent source of fiber. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements and preventing constipation. Including lentils in your meals can help you meet your daily fiber needs and support a healthy gut.

    5. Nutrient rich

    This dish is rich in a variety of essential nutrients. Cod is an excellent source of vitamins B12 and D, as well as minerals such as selenium and phosphorus. Puy lentils, on the other hand, provide a range of nutrients including iron, potassium and folic acid. By enjoying pesto-crusted cod with Puy lentils, you can provide your body with a variety of beneficial nutrients.

    In conclusion, pesto-crusted cod with Puy lentils is a tasty and nutritious dish that offers numerous health benefits. From the omega-3 fatty acids and protein content to the antioxidant-rich basil and fiber-rich lentils, this recipe offers a well-rounded meal for anyone looking to improve their overall well-being. Try adding this dish to your diet and benefit from the beneficial ingredients.

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