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Cod with Lentils
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Pan Seared Cod with Lentil Salad
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35 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
pacific cod
mediterranean
vegan
(?)
Not vegan due to:
pacific cod
vegetarian
(?)
Not vegetarian due to:
pacific cod
pescatarian
paleo
(?)
Not paleo due to:
brown lentil
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.8% of RDA
• Calories: 24.3% of RDA
• Carbs: 7.3% of RDA
• Fat (total lipid): 46.2% of RDA
• Fiber: 19.7% of RDA
• Fructose: 6.6% of RDA
• Protein: 36.2% of RDA
• Sodium: 20.7% of RDA
• Sugar: 19.6% of RDA
• Vitamin A (IU): 13.3% of RDA
• Vitamin B6: 11.0% of RDA
• Vitamin C: 16.8% of RDA
• Iron: 2.1% of RDA
• Magnesium: 26.9% of RDA
• Manganese: 8.1% of RDA
• Niacin: 6.5% of RDA
• Potassium: 29.6% of RDA
• Zinc: 10.8% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
20.0
g
Calories
486
 
Fiber
5.52
g
Iron
0.406
mg
Protein
40.8
g
Sodium
280
mg
Sugars
6.14
g
Fat (total lipid)
28.2
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
4
fillets
+
-
 
washed and pat dry.
 
4
tbsp
+
-
 
any neutral oil will work.
 
1
cup
+
-
 
 
1
tbsp
+
-
 
 
1/2
whole
+
-
 
juiced.
 
2
tbsp
+
-
 
 
1/4
cups
+
-
 
 
1
cup
+
-
 
halved.
 
1
whole
+
-
 
diced.
 
1/2
cups
+
-
 
 
 
 
 
 
 
 
 
 
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PREPARATION
PREPARING THE LENTILS
1.
Bring a large pot of salted water to a boil.
2.
Add the lentils and turn the heat to medium.
3.
Cook until the lentils are cooked through, about 20 minutes.
4.
Drain the lentils and place in a large mixing bowl.
PREPARING THE SAUCE
5.
In a small bowl, whisk together the mustard, lemon juice, vinegar, olive oil, and a pinch of salt.
6.
Pour this over the lentils in the large mixing bowl and mix well to combine.
PREPARING THE CORN AND ONION
7.
Over high heat, add a tbsp grape seed oil and sauté the onions until browned and softened, about 5 minutes. Add to the lentil salad and mix well.
8.
In a small saucepan, bring 3/4 cup water to a boil and add corn kernels.
9.
Boil for 2 minutes and then drain and add to the lentil salad and mix well.
PAN SEARING THE COD
10.
In the same pan you cooked the onions in, over medium-high heat, add 1-2 tbsp of grape seed oil.
11.
Salt and pepper both sides of the cod and place in the pan.
12.
Add the cherry tomatoes at the same time to soften.
13.
Sauté the cod for ~5 minutes on each side, removing when the cod flakes easily with a fork.
SERVING
14.
On a plate, place 1-2 large spoonfuls of the lentil salad. Add one piece of cod and some cooked cherry tomatoes and serve immediately.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 486
Protein 40.8 g
Carbohydrates 20.0 g
Iron 0.41 mg
Fiber 5.52 g
Calcium 18.4 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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