Cod & Lentils

You really would be hard pushed to make something as nutrient dense as quickly - packed with B vitamins, Vitamin C & K and lots of minerals and trace elements. It's such a tasty dish and exactly what you want after a training session or long day when you don't want to spend time in the kitchen. You'll have this made and eaten long before you've contemplated, ordered and waited on the take away to be delivered.

Using pre-cooked Merchant Gourmet lentils is just one way you can use pre-prepared foods to your advantage. They take on flavours from spice really well so they never have to be bland.

Serves 2

Ingredients:

2 cod fillets

2tsp. miso paste

250g cooked put lentils (Merchant Gourmet)

12 cherry tomatoes, halved

1 shallot, sliced

1tsp. sherry vinegar (or to taste)

1/2tsp. sugar

1tsp. harissa paste (or to taste)

170g broccoli, steamed

Method:

1). Turn the oven on to Gas 6/200C.

2). Pop the cod onto some parchment paper on a baking tray. Season with salt and pepper and spread the miso on top of each fillet. Close the paper up like a little parcel and put into the oven to cook for ~10-15 mins (will depend on the thickness and size of the fillets).

3). Meanwhile, slice your tomatoes and shallots, pop them into a frying pan with some 1kcal spray. Add the sherry vinegar and sugar. Let them cook until the shallot and tomatoes have softened them add the lentils, harissa and a dash of water. Let the lentils warm and keep them on a low heat until the cod has cooked.

4). Steam the broccoli and once the cod is cooked serve.

5). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 404

Fat (g): 4.1

Saturates (g): 0.7

Carbohydrates (g): 36

Sugars (g): 9.2

Protein (g): 48

The Sports Chef