Cod with Spiced Lentils and Green Beans

Name: Cod with Spiced Lentils and Green Beans
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Cuisine: American
Ingredients: 2 pound cod fillets (skinless, cut into 6 portions); 3 can canned brown lentils (rinsed and drained); 1.5 pound green beans (trimmed and cut into 2-inch pieces); 2 tablespoon avocado oil; 1 teaspoon garlic powder; 1 teaspoon ground cumin; 0.5 teaspoon ground cinnamon; 0.75 teaspoon salt; 0.5 teaspoon black pepper; 0.5 cup nonfat plain Greek yogurt (for serving)

Pan-seared cod fillets seasoned with warm spices and served over a savory bed of herbed lentils, crisp green beans, and cool Greek yogurt.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 6
Cuisine: American
Difficulty: Easy

Dietary

Gluten-Free
Pescatarian
High-Protein
High-Fiber
Low-Sodium
Low-Sugar
Low-Cholesterol
Low-Saturated-Fat
Nut-Free
Egg-Free
Soy-Free
Low-Fat
Low-Calorie
Low-Carb

Ingredients

2 pound cod fillets (skinless, cut into 6 portions)
3 can canned brown lentils (rinsed and drained)
1.5 pound green beans (trimmed and cut into 2-inch pieces)
2 tablespoon avocado oil
1 teaspoon garlic powder
1 teaspoon ground cumin
0.5 teaspoon ground cinnamon
0.75 teaspoon salt
0.5 teaspoon black pepper
0.5 cup nonfat plain Greek yogurt (for serving)

Instructions

Place green beans in a large skillet with 1/3 cup of water over medium-high heat. Cover and steam for 4 to 5 minutes until tender-crisp and the water has evaporated.
Reduce heat to medium, then stir in the canned brown lentils, garlic powder, ground cumin, ground cinnamon, 1/4 teaspoon of the salt, and 1/4 teaspoon of the black pepper. Cook for 3 to 4 minutes until thoroughly warmed through, then remove from heat and cover to keep warm.
Pat cod fillets completely dry with paper towels and season both sides evenly with the remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Heat avocado oil in a separate large nonstick skillet over medium-high heat until shimmering. Add cod fillets and cook undisturbed for 3 to 4 minutes until golden on the bottom. Carefully flip and cook for an additional 3 to 4 minutes until the fish reaches an internal temperature of 145°F and flakes easily with a fork.
Divide the warm spiced lentils and green beans among plates, set a seared cod fillet on top of each portion, and spoon nonfat plain Greek yogurt over the top if desired.

Notes

Lentils and green beans can be stored in an airtight container for up to 4 days and gently reheated alongside the fish.

Nutrition (per serving)

Calories: 330
Protein: 37 g
Carbohydrates: 31 g
Fat: 6.5 g
Fiber: 11 g
Sodium: 390 mg
Saturated Fat: 0.9 g
Sugar: 3.8 g
Cholesterol: 58 mg