One-pot cooking is great
Recipe for Mediterranean Cod from The Doctor’s Kitchen by Dr Rupy Aujla.
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Mediterranean Cod REcipe
this recipe for Mediterranean cod is delicious, healthy and satisfying
The cooking time for this pescatarian meal is short, making this a really enjoyable meal to prepare as well as eat.
This recipe is a top pick for colder autumn evenings.
I know you’ll enjoy it.
Pescetarian Cooking
There are lots of variations to peoples diets.
Some people are happy to eat meat whilst others eat poultry and avoid red meat.
An increasing number of people are choosing to move to plant-based diets or removing animal products altogether and adopt a vegan diet.
For another group of people a diet that is rich in fish and vegetables is their choice.
Personally, I eat a diet that is vegetarian most of the time. But now and again I do eat fish making me more of a pescatarian.
This recipe for Mediterranean Cod is one that makes the most of the lentils, peppers and leeks that I love to cook with and adds cod loin.
This is a great dish to batch cook and freeze
Meal planning is a great way to manage your budget and your time.
Batch cooking allows you to use up fresh ingredients and fill your freezer with delicious meals just waiting to be taken out of the freezer and defrosted. Your meal is waiting for you to heat it up when you get home from work.
Easy peasy.
As I talk about in this post, meal planning has been a real aid to me in organising my work/life balance. It allows me to cook great nutritious food, on a budget, and freeze or chill meals until needed.
With this Mediterranean Cod recipe I simply cook the lentil mixture and cool and freeze it in portion sizes. When I’m ready to eat it, I defrost, heat it in a pan and then add the cod and the make the chilli drizzle.
Check out the basics and benefits of meal planning here.
Here’s what makes this recipe for mediterranean cod so nutricious
This Mediterranean Cod dish is packed with healthy ingredients that taste great and add lots of texture to the dish.
Olive Oil
Olive oil provides essential fatty acids that we can’t make ourselves but our bodies need in small amounts. Fatty acids help to maintain the normal structure of cells in the body and carry essential fat-soluble vitamins that are important for their absorption.
Shallots
Being onions, shallots are a good source of vitamins.
Vitamin A that maintains skin, lung, bladder and inner ear health.
Vitamin B6, Pyridoxine, that helps you use energy your body gets from protein and carbohydrates in your diet.
Vitamin B9, Folate, used in the formation of red blood cells.
Vitamin C is key in healing wounds amongst other benefits.
E that supports your immune system and skin health.
Tomatoes
Tomatoes contain antioxidants and vitamin B5, important for your body to properly use carbohydrates, protein and lipids (for healthy cells).
Peppers
Peppers contain vitamin A, B9 & C plus potassium to support blood pressure cardiovascular health, bone and muscle strength.
Leeks
Leeks are another great source of vitamins A, B6, B9, C & K used to aid blood clotting.
Lentils
Lentils are a regular powerhouse of health benefits providing essential fibre to your diet needed for good bowel health. They also contain vitamin B1 needed to turn the food you eat into energy. B6, B9, plus the minerals copper, iron, manganese, phosphorus, potassium and zinc.
Cod
The key ingredient in Mediterranean Cod is – cod.
Cod contains vitamin B3 (Niacin) for a healthy nervous system and skin health. Your body can’t store B3 so has to get it from the food you eat.
Cod is another source of vitamin B6, B12 needed to help your body release vitamin B9 from your food. Vitamin D that helps to regulate the amount of calcium and phosphate in your body, both of which are needed to keep bones, teeth and muscles healthy.
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Mediterranean Cod recipe on YouTube.
The REcipe
Mediterranean Cod
Taken from The Doctor's Kitchen by Dr Rupy Aujla.
This recipe for Mediterranean cod is a firm favourite of mine. When the evenings draw in and the weather gets colder this recipe is a go-to.
The basic lentil mixture is vegan. If you want to keep it that way, just don't add the cod until the non-fish eaters have been served.
My meat-eating friends also like the lentil mixture as a base for lamb as it's a great way to break down the fatty taste of the meat.
Great for delicious family meals or having friends round, you'll love this recipe.
Ingredients
- 6 tbsp extra virgin olive oil
- 2 shallots - roughly chopped
- 4 garlic cloves - finely chopped
- 3 large tomatoes - roughly chopped
- 1 Romano red pepper - de-seeded and roughly chopped
- 15g coriander - leaves and stalks roughly chopped (keep a few coriander leaves for the chilli sauce. See below)
- 400g leeks - washed, trimmed and roughly chopped
- 1 tsp sweet paprika
- 1 tsp chilli powder
- 300ml vegetable stock
- 300g cooked puy lentils
- 400g boneless, skinless cod fillets
- Seat salt and freshly ground black pepper
For the chilli sauce drizzle
- 1/2 tsp dried chilli flakes
- Grated zest and juice of 1/2 an unwaxed lemon
- A few coriander leaves - finely chopped
Instructions
- If using dried lentils, cook them in accordance with the instructions while you prepare the other ingredients
- Heat 3 tbsp of the olive oil in a large pan over a medium heat
- Add the shallots and garlic and cook for around 3 or 4 minutes until soft
- Add the tomatoes, red pepper, coriander, leeks, sweet paprika, and chilli powder
- Season with salt and pepper and cook for 2 to 3 minutes
- Pour in the stock and cooked lentils and bring to a simmer for 5 minutes
- Add the cod by lying the fillets on top of the lentil mixture, cover and cook for a further 8 minutes, or until the fish is cooked through
- While the cod cooks through prepare the chilli drizzle by mixing together in a small bowl the remaining 3 tbsp of olive oil, the chilli flakes and coriander leaves. Stir in the lemon zest and juice and set aside
- Serve the finished dish in large bowls and drizzle the chilli mixture over the cod
- Enjoy.
Notes
Hint
It's fine to use tinned or packet cooked puy lentils to save time, although I have to say the cooking them from dried helps to retain some of the lovely texture that adds to the finished dish.
There are great health benefits from the ingredients used in this Mediterranean Cod recipe.
Olive Oil
Olive oil provides essential fatty acids that we can't make ourselves but our bodies need in small amounts. Fatty acids help to maintain the normal structure of cells in the body and carry essential fat-soluble vitamins that are important for their absorption.
Shallots
Being onions, shallots are a good source of vitamins.
Vitamin A that maintains skin, lung, bladder and inner ear health.
Vitamin B6, Pyridoxine, that helps you use energy your body gets from protein and carbohydrates in your diet.
Vitamin B9, Folate, used in the formation of red blood cells.
Vitamin C is key in healing wounds amongst other benefits.
E that supports your immune system and skin health.
Tomatoes
Tomatoes contain antioxidants and vitamin B5, important for your body to properly use carbohydrates, protein and lipids (for healthy cells).
Peppers
Peppers contain vitamin A, B9 & C. Peppers also contain potassium to support blood pressure cardiovascular health, bone and muscle strength.
Leeks
Leeks are another great source of vitamins A, B6, B9, C & K used to aid blood clotting.
Lentils
Lentils are a regular powerhouse of health benefits providing essential fibre to your diet needed for good bowel health. They also contain vitamin B1 needed to turn the food you eat into energy. B6, B9, plus the minerals copper, iron, manganese, phosphorus, potassium and zinc.
Cod
Cod contains vitamin B3 (Niacin) for a healthy nervous system and skin health. Your body can't store B3 so has to get it from the food you eat.
Cod is another source of vitamin B6, B12 needed to help your body release vitamin B9 from your food. Vitamin D that helps to regulate the amount of calcium and phosphate in your body, both of which are needed to keep bones, teeth and muscles healthy.
Nutrition Information
Yield
6 servingsServing Size
1Amount Per Serving Calories 363Total Fat 17gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 13gCholesterol 42mgSodium 356mgCarbohydrates 33gFiber 8gSugar 13gProtein 24g
The nutritional information provided is for guidance only
