Name: Roast cod with creamy mushroom lentils
Prep time: 10 minutes
Cook time: 25 minutes
Yield: 2
Ingredients: 1 tsp rapeseed oil; 1 red onion, chopped; 100g mushrooms, cut into wedges; 1 heaped tsp plain flour; 1 low-salt fish stock cube, dissolved in 300ml water; 1 400g can lentils, drained; 1 tbsp 0% fat Greek yogurt; 2 cod steaks (approx. 150g each); 1 tsp chopped parsley; good grind black pepper

A new take on fish that boosts the fibre content for a more substantial supper.

Serves

Prep

10 minutes

Cook

25 minutes

Each 510g serving contains (excludes serving suggestion)

KCal

305

Carbs

25.9g

Fibre

7.9g

Protein

37.2g

Fat

4.0g

Saturates

0.5g

Sugars

5.9g

Salt

0.55g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

1 tsp rapeseed oil

1 red onion, chopped

100g mushrooms, cut into wedges

1 heaped tsp plain flour

1 low-salt fish stock cube, dissolved in 300ml water

1 400g can lentils, drained

1 tbsp 0% fat Greek yogurt

2 cod steaks (approx. 150g each)

1 tsp chopped parsley

good grind black pepper

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Method

Step 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.

Step 2

Sprinkle with the flour, covering evenly.

Step 3

Gradually stir in the stock. Add the lentils and yogurt.

Step 4

Place the vegetable and lentil mix into a shallow ovenproof dish, and place the cod on top.

Step 5

Bake for 15 minutes and serve with parsley and freshly ground black pepper.

Recipe tips

Most firm fish is ideal for this dish – try coley, salmon or haddock.

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Roast cod with creamy mushroom lentils

Ingredients