cod and lentils

Baked Cod & Lentils

Quick, simple & super healthy baked cod with a rich sauce of tomatoes, herbs & garlic. Cod is highly nutritious; a rich source of protein, omega-3 fatty acids, vitamins & minerals. Low in fat & calories, baked cod in tomatoes is a great meal choice meal when looking for some weight loss.

Categories: Dinner, Fish, Legumes, Lunch, Super Meals

Ingredients

  • 2 cod loins
  • 1 leek, chopped
  • 200g can chopped tomatoes
  • 1 teaspoon tomato puree
  • 1/2 teaspoon mixed herbs
  • 1 garlic clove, crushed
  • Frozen peas, handful
  • Spinach, handful
  • Microwave lentil packet
  • Black pepper

Serves 2

20 minutes

Directions

  1. Preheat your oven to 190/170c Fan/Gas 5.
  2. Mix tomatoes, tomato puree, garlic & herbs together in a bowl.
  3. Place fillets on a large piece of foil, spoon over the sauce & place a few chopped leeks on each loin.
  4. Bring the foil up either side, fold it over & seal at the sides. Cook in the oven for 8-10 minutes.
  5. Boil the peas & the remaining leeks in a pan for 4 minutes.
  6. Drop the spinach in the pan, cook for 1 minute.
  7. Drain the vegetables & place them back in the pan to keep them warm whilst fish cooks.
  8. Serve on heated lentils with plenty of black pepper.

Key Ingredients

merchant gourmet french