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Herb-Crusted Cod with Lentil and Spinach Salad
Herb-Crusted Cod with Lentil and Spinach Salad

Herb-Crusted Cod with Lentil and Spinach Salad
A light yet filling meal with a balance of protein, carbs, and vegetables.
Herb-Crusted Cod with Lentil and Spinach Salad

Provides energy and nutrients for sustained activity without being too heavy.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 100
    g
     lentils
  • 100
    g
     spinach
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
Preparation Time: 30 minutes
Herb-Crusted Cod with Lentil and Spinach Salad
Instructions:
  1. Preheat oven to 200°C.
  2. Season cod fillet with salt, pepper, and lemon juice.
  3. Chop parsley and garlic finely and mix with olive oil.
  4. Spread the herb mixture over the cod fillet.
  5. Bake the cod in the oven for 15-20 minutes until cooked through.
  6. Cook lentils in boiling water for about 15 minutes until tender.
  7. Drain lentils and mix with fresh spinach leaves.
  8. Serve the baked cod on top of the lentil and spinach salad.
Nutrition Per Serving 533 g Per 100g
Energy 900 kcal 169 kcal
Protein 60 g 11.3 g
Fibre 15 g 2.8 g
Salt 2 g 0.4 g
Sugar 5 g 0.9 g
Carbohydrates 80 g 15.0 g
Fat 40 g 7.5 g
  • 200
    g
     cod fillet
  • 100
    g
     lentils
  • 100
    g
     spinach
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
1
Servings
0

Preheat oven to 200°C.

Season cod fillet with salt, pepper, and lemon juice.

Chop parsley and garlic finely and mix with olive oil.

Spread the herb mixture over the cod fillet.

Bake the cod in the oven for 15-20 minutes until cooked through.

Cook lentils in boiling water for about 15 minutes until tender.

Drain lentils and mix with fresh spinach leaves.

Serve the baked cod on top of the lentil and spinach salad.

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