Name: Herb-Crusted Cod with Lentil and Roasted Vegetable Medley
Prep time: 45 min
Total time: 45 min
Yield: 1
Ingredients: 200 g cod fillet; 100 g lentils; 100 g carrot; 100 g zucchini; 100 g red bell pepper; 2 tbsp olive oil; 1 item lemon; 10 g parsley; 5 g thyme; 2 clove garlic; 1 tsp salt; 0.5 tsp black pepper

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Herb-Crusted Cod with Lentil and Roasted Vegetable Medley

Herb-Crusted Cod with Lentil and Roasted Vegetable Medley

A nutritious and balanced lunch featuring herb-crusted cod served with a medley of lentils and roasted seasonal vegetables.

Provides a balanced mix of protein, carbohydrates, and vegetables to support energy needs for cycle training.

Ingredients:

200
g
cod fillet
100
g
lentils
100
g
carrot
100
g
zucchini
100
g
red bell pepper
2
tbsp
olive oil
1
item
lemon
10
g
parsley
5
g
thyme
2
clove
garlic
1
tsp
salt
0.5
tsp
black pepper

Preparation Time: 45 minutes

Instructions:

Preheat the oven to 200°C.
Season the cod fillet with salt, black pepper, chopped parsley, and thyme.
Place the cod on a baking sheet lined with parchment paper.
In a bowl, toss sliced carrot, zucchini, and red bell pepper with olive oil, salt, and pepper.
Spread the vegetables around the cod on the baking sheet.
Roast in the oven for about 20-25 minutes until the cod is cooked through and vegetables are tender.
Meanwhile, cook lentils in boiling water for about 15-20 minutes until tender. Drain and set aside.
Squeeze lemon juice over the roasted cod and vegetables before serving.
Serve the herb-crusted cod with lentils and roasted vegetable medley.

Nutrition	Per Serving 650 g	Per 100g
Energy	440 kcal	68 kcal
Protein	40 g	6.2 g
Fibre	12 g	1.8 g
Salt	2 g	0.3 g
Sugar	10 g	1.5 g
Carbohydrates	50 g	7.7 g
Fat	15 g	2.3 g

200
g
cod fillet
100
g
lentils
100
g
carrot
100
g
zucchini
100
g
red bell pepper
2
tbsp
olive oil
1
item
lemon
10
g
parsley
5
g
thyme
2
clove
garlic
1
tsp
salt
0.5
tsp
black pepper

Preheat the oven to 200°C.

Season the cod fillet with salt, black pepper, chopped parsley, and thyme.

Place the cod on a baking sheet lined with parchment paper.

In a bowl, toss sliced carrot, zucchini, and red bell pepper with olive oil, salt, and pepper.

Spread the vegetables around the cod on the baking sheet.

Roast in the oven for about 20-25 minutes until the cod is cooked through and vegetables are tender.

Meanwhile, cook lentils in boiling water for about 15-20 minutes until tender. Drain and set aside.

Squeeze lemon juice over the roasted cod and vegetables before serving.

Serve the herb-crusted cod with lentils and roasted vegetable medley.

Herb-Crusted Cod with Lentil and Roasted Vegetable Medley Herb-Crusted Cod with Lentil and Roasted Vegetable Medley

Ingredients:

Preparation Time: 45 minutes

Instructions:

Herb-Crusted Cod with Lentil and Roasted Vegetable Medley

Herb-Crusted Cod with Lentil and Roasted Vegetable Medley