Sauteed Cod with Lentils

Gluten Free
Health score
39%
Sauteed Cod with Lentils
45 min.
4
393kcal

Suggestions

If you're looking for a delicious and nutritious gluten-free meal that is ready in just 45 minutes, then this Sauteed Cod with Lentils recipe is perfect for you! The combination of flaky cod fillets with hearty lentils makes for a satisfying dish that is perfect for lunch or dinner.

In this recipe, French green lentils are simmered until tender and then combined with sautéed onions, garlic, and fresh parsley for a flavorful and aromatic base. The cod fillets are seasoned with salt and pepper, then cooked until golden and cooked through in a butter and olive oil mixture.

Once the fish is cooked, it is served alongside the lentils and topped with a squeeze of fresh lemon juice for a bright and tangy finish. For an extra touch of flavor, you can drizzle the dish with some extra-virgin olive oil before serving.

With a caloric breakdown that is balanced between protein, fat, and carbs, this dish is not only delicious but also nutritious. Whether you're looking for a tasty gluten-free meal or simply want to try a new way of preparing cod, this Sauteed Cod with Lentils recipe is sure to satisfy your taste buds. Give it a try for a wholesome and flavorful meal that is sure to impress!

Ingredients

  • 0.1 teaspoon pepper black
  • 20 ounces cod fillet ()
  • leaf garnish: lemon wedges; flat parsley fresh chopped
  • tablespoons flat-leaf parsley fresh chopped
  • large garlic cloves chopped
  • tablespoon juice of lemon fresh
  • cup lentils ; 7 ounces) dried french (preferably green lentils* often called lentilles du Puy)
  • tablespoon olive oil 
  • tablespoon olive oil plus additional extra-virgin for drizzling
  • cup onion finely chopped (1 large)
  • 0.5 teaspoon salt 
  • tablespoon butter unsalted

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve

Directions

  1. Cover lentils with cold water by 1 1/2 inches in a 2-quart saucepan and bring to a boil. Simmer, uncovered, until lentils are just tender, 12 to 25 minutes.
  2. Drain in a sieve set over a bowl and reserve 1/2 cup cooking liquid.
  3. While lentils are simmering, melt butter in a 2- to 3-quart heavy saucepan over moderately low heat, then stir in onion, garlic, and salt and cook, covered, stirring occasionally, until pale golden, about 10 minutes.
  4. Remove lid and cook, uncovered, stirring occasionally, until golden, 5 to 10 minutes more.
  5. Stir in lentils and enough reserved cooking liquid to moisten (1/4 to 1/2 cup) and cook until heated through.
  6. Just before serving, stir in parsley, lemon juice, pepper, and 1 tablespoon oil.
  7. Pat fish dry and sprinkle with salt and pepper.
  8. Heat butter and oil in a 10- to 12-inch nonstick skillet over moderately high heat until foam subsides, then sauté fish, turning over once, until browned and just cooked through, 6 to 8 minutes total.
  9. Serve fish with lentils and drizzle with additional extra-virgin olive oil if desired.
  10. *Available at specialty foods shops and Dean & DeLuca (800-999-0306).

Nutrition Facts

Calories393kcal
Protein39.29%
Fat26.26%
Carbs34.45%

Properties

Glycemic Index
42.78
Glycemic Load
4.5
Inflammation Score
-8
Nutrition Score
28.548260958298%

Flavonoids

Catechin
0.17mg
Eriodictyol
0.24mg
Hesperetin
0.61mg
Naringenin
0.05mg
Apigenin
6.47mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.31mg
Myricetin
0.48mg
Quercetin
8.17mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:393.02kcal
19.65%
Fat:11.38g
17.51%
Saturated Fat:3.05g
19.06%
Carbohydrates:33.58g
11.19%
Net Carbohydrates:18.1g
6.58%
Sugar:2.81g
3.13%
Cholesterol:68.48mg
22.83%
Sodium:374.22mg
16.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.31g
76.61%
Selenium:51.36µg
73.37%
Folate:252.94µg
63.24%
Fiber:15.48g
61.94%
Vitamin K:56.49µg
53.8%
Phosphorus:521.14mg
52.11%
Manganese:0.75mg
37.53%
Vitamin B1:0.55mg
36.8%
Vitamin B6:0.68mg
33.9%
Potassium:1130.86mg
32.31%
Magnesium:110.22mg
27.56%
Iron:4.51mg
25.03%
Vitamin B12:1.3µg
21.6%
Vitamin B3:4.28mg
21.38%
Zinc:3.06mg
20.38%
Copper:0.32mg
15.78%
Vitamin C:12.53mg
15.19%
Vitamin E:2.27mg
15.13%
Vitamin B5:1.32mg
13.24%
Vitamin B2:0.21mg
12.4%
Vitamin D:1.33µg
8.85%
Vitamin A:417.16IU
8.34%
Calcium:67.27mg
6.73%
Source:Epicurious