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Roast cod with creamy mushroom lentils

Roast cod with creamy mushroom lentils

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

Serves

2

Prep

10 minutes

Cook

25 minutes

Nutritional Information:

Each 510g serving contains (excludes serving suggestion)

KCal: 305
Carbs: 25.9g
Fibre: 7.9g
Protein: 37.2g
Fat: 4.0g
(Low)
Saturates: 0.5g
(Low)
Sugars: 5.9g
(Low)
Salt: 0.55g
(Low)
Fruit/Veg Portion: 2

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Ingredients

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

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.