Horseradish-coated cod fillets with beetroot lentils
Serves 2 | prep 20 mins | total time
Horseradish-coated cod fillets with beetroot lentils
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Serves 2 | prep 20 mins | total time
Cod fillets with a crunchy horseradish and lemony breadcrumb topping, served with spinach and beetroot Puy lentils for a healthier midweek meal
Rate
Nutritional information (per serving)
Calories
591Kcal
Fat
14gr
Saturates
2gr
Carbs
66gr
Sugars
15gr
Fibre
14gr
Protein
43gr
Salt
1.2gr
Ingredients
- 1 x 250g pack cooked Puy lentils
- 1 x 250g pack cooked natural beetroot, cut into wedges
- 1½ tbsp olive oil
- 6 tsp creamed horseradish - use gluten free if required
- zest and juice of ½ lemon
- 2 garlic cloves, crushed
- ½ tsp dried thyme
- 40g fresh breadcrumbs - use gluten free if required
- 1 x 250g pack skinless and boneless cod fillets
- 100g baby leaf spinach
Step by step
- Preheat the oven to 200°C, fan 180°C, gas 6. Place the lentils and beetroot in a large ovenproof dish (ensure there is space to add the spinach later). In a small bowl, mix together 1 tablespoon of olive oil, 2 teaspoons of creamed horseradish, the lemon juice, garlic, thyme and seasoning. Toss through the lentils and beetroot to coat. Cover with foil and bake for 10 minutes.
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Tip Use gluten-free breadcrumbs and check your creamed horseradish is gluten-free, if required.
- Meanwhile, heat the remaining ½ tablespoon of oil in a frying pan and toast the breadcrumbs for 3-5 minutes, stirring, until golden brown. Tip into a bowl and stir through the lemon zest. Season the cod fillets, spread with 4 teaspoons of creamed horseradish and top with the lemony breadcrumbs.
- After 10 minutes oven time remove the foil from the dish, stir through the spinach and return to the oven for a further 5 minutes, uncovered. Stir the wilted spinach through the lentils, place the cod on top and return to the oven for a final 10-12 minutes, uncovered, until the fish is cooked through.
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Tip Lentils and beetroot help to boost iron, which is important for healthy blood. Cod is a good lean source of protein, ideal for those looking to reduce meat consumption or fat intake.
