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Roast cod with creamy mushroom lentils

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A new take on fish that boosts the fibre content for a more substantial supper.
Serves
2
Prep
10 minutes
Cook
25 minutes
Each 510g serving contains (excludes serving suggestion)
KCal
319
Carbs
23.0g
Fibre
8.1g
Protein
42.0g
Fat
4.3g
Saturates
0.40g
Sugars
5.8g
Salt
0.70g
Portion Fruit & Veg
2
Ingredients
Ingredients
1 tsp rapeseed oil
1 red onion, chopped
100g mushrooms, cut into wedges
1 heaped tsp plain flour
1 fish stock cube, dissolved in 300ml water
1 400g can lentils, drained
1 tbsp 0% fat Greek yogurt
2 cod steaks
1 tsp chopped parsley
good grind black pepper
Method
  1. Preheat the oven to 180°C/gas 4. Add the oil to a saucepan then add the onions and mushrooms and cook for 3 minutes.
  2. Sprinkle with the flour, covering evenly.
  3. Gradually stir in the stock. Add the lentils and yogurt.
  4. Place the vegetable and lentil mix into a shallow ovenproof dish, and place the cod on top.
  5. Bake for 15 minutes and serve with parsley and freshly ground black pepper.
Chefs tips
  • Most firm fish is ideal for this dish – try coley, salmon or haddock.
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