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Baked Cod with Warm Lentils & Wilted Greens

A hearty yet light dinner featuring tender baked cod paired with fiber-rich lentils and nutrient-dense greens.

Baked Cod with Warm Lentils & Wilted Greens

Instructions

1
Preheat Oven and Prep Cod
baking

Preheat the oven to 190°C. Place the cod fillets in a small baking dish, drizzle with olive oil, and season with salt, pepper, and fresh thyme leaves. Ensure the fillets are evenly coated and spaced apart for even cooking.

💡 Pat the cod dry with paper towels before seasoning to ensure a crispier exterior during baking.
2
Bake Cod
baking

Place the baking dish with cod in the preheated oven at 190°C. Bake for 16-18 minutes, or until the fish flakes easily with a fork and appears opaque throughout.

💡 Check the cod at the 16-minute mark to avoid overcooking; it should just start to flake at the thickest part.
3
Warm Lentils
simmering

In a small pot over low heat, combine the cooked lentils with a splash of water or broth. Stir occasionally for 5-7 minutes until warmed through and slightly softened, ensuring they retain their shape.

💡 Add a pinch of salt or a splash of broth to enhance the lentils’ flavor while warming.
4
Sauté Garlic for Greens
sautéing

Heat olive oil in a large skillet over medium heat. Add thinly sliced garlic and sauté for 1 minute, stirring constantly, until golden and fragrant but not browned.

💡 Keep the heat moderate to avoid burning the garlic, which can turn bitter.
5
Wilt Greens
sautéing

Add the spinach or kale to the skillet with the garlic. Stir continuously for 2-3 minutes until the greens are wilted and tender, with a vibrant green color. Season lightly with salt.

💡 If using kale, remove tough stems beforehand for a softer texture.
6
Final Assembly
none

Remove the cod from the oven once baked. Check that lentils are warm and greens are wilted. Squeeze fresh lemon juice over the entire dish just before serving to brighten the flavors.

💡 Serve immediately to maintain the cod’s warmth and the greens’ vibrant color.
Prep Time
10 Min
Cook Time
20 Min
Per Serving
462kcal
Protein37%
Carbs23%
Fat40%
Glycemic Load
12.6 (Medium)
Nutrition Information
PreparedRaw ingredients
Energy462 kcal· 23%
Protein36 g· 72%
Carbohydrates22 g· 7%
Carbs (absorbed)18 g· 7%
Dietary Fiber4 g· 16%
Fat17 g· 24%
Saturated Fat3 g· 15%
Monounsaturated Fat11 g· 44%
Polyunsaturated Fat2 g· 18%
Trans Fat0 g· 0%
Cholesterol27 mg· 9%
Sodium595 mg· 30%
Potassium560 mg· 16%
Calcium95 mg· 10%
Magnesium46 mg· 12%
Phosphorus280 mg· 40%
Iron5 mg· 36%
Zinc1 mg· 10%
Copper0.15 mg· 15%
Selenium22 µg· 40%
Iodine17 µg· 11%
Vitamin C12 mg· 15%
Vitamin A960 µg· 120%
Vitamin D5 µg· 25%
Vitamin E2 mg· 17%
Vitamin K170 µg· 227%
Vitamin B10.12 mg· 11%
Vitamin B20.18 mg· 13%
Vitamin B60.30 mg· 21%
Vitamin B121.2 µg· 48%
Folate120 µg· 60%
Niacin5 mg· 31%
Biotin6 µg· 12%
Pantothenic Acid0.80 mg· 13%
Salt Equivalent1.5 g· 25%

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