Cod with Green Paprika over Roasted Eggplant, Black Lentils, and Fresh Yogurt-Cucumber Sauce
🩺 Diabetic-Friendly
Intermediate

Cod with Green Paprika over Roasted Eggplant, Black Lentils, and Fresh Yogurt-Cucumber Sauce

An original main dish for the Diabetic-Friendly category: oven-baked cod with green paprika and lemon, served over roasted eggplant, al dente black lentils, and a fresh yogurt-cucumber herb sauce. Balanced, flavorful, and elegantly plated.

20 minPrep
35 minCook
55 minTotal
4Servings
Gluten-FreeHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 600 g cod fillets (skinless, en 4 porciones)
  • 500 g eggplant (cut en medias lunas gruesas)
  • 320 g cooked black lentils (escurridas si son of frasco or lata)
  • 170 g plain Greek yogurt (without sugar)
  • 120 g cucumber (grated or chopped muy fino)
  • 60 g red onion (chopped fina)
  • 9 g garlic (2 cloves chopped and 1 grated)
  • 1 unit lemon (zest and 2 tbsp/2 tbsp of juice)
  • 45 ml olive oil (divided)
  • 4 g green sweet paprika (si no se consigue, usar mezcla of pimentón suave and hierbas dry verdes)
  • 2 g ground cumin
  • 10 g fresh parsley (chopped)
  • 4 g fresh mint (chopped)
  • 5 g salt (or to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

368 kcal
Calories
35 g
Protein
22 g
Carbs
15 g
Fat
8 g
Fiber
14 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyFish

Instructions

  1. 1

    1. Preheat the oven to 220 °C / 425 °F. Line a baking tray with parchment paper.

  2. 2

    2. Place the eggplant on the tray and toss with 2 tablespoons (30 ml) olive oil, 1 chopped garlic clove, half of the cumin, 1/2 teaspoon salt, and a little black pepper. Roast for 25 minutes at 220 °C / 425 °F, turning halfway through, until golden and tender.

  3. 3

    3. While the eggplant roasts, make the sauce by mixing the Greek yogurt, cucumber, mint, half of the parsley, 1 tablespoon lemon juice, the grated garlic clove, a pinch of salt, and black pepper in a bowl. Chill until needed.

  4. 4

    4. In a small skillet over medium heat, warm 1/2 tablespoon (7 ml) olive oil. Add the red onion and the remaining chopped garlic clove, and cook for 3 to 4 minutes until softened.

  5. 5

    5. Add the cooked black lentils to the skillet with the onion, then stir in the remaining cumin, 1 tablespoon lemon juice, a pinch of salt, and the remaining parsley. Cook for 3 to 4 minutes, stirring, until heated through. Remove from the heat.

  6. 6

    6. Pat the cod fillets dry with paper towels and place them in another baking dish or on a free section of the tray. Rub with the remaining 1/2 tablespoon (8 ml) olive oil and season with the green sweet paprika, lemon zest, 1/2 teaspoon salt, and black pepper.

  7. 7

    7. Bake the cod at 220 °C / 425 °F for 10 to 12 minutes, until it flakes easily but remains moist.

  8. 8

    8. To serve, arrange the roasted eggplant on each plate, add a portion of the warm black lentils on top or alongside, place the baked cod over it, and finish with the fresh yogurt-cucumber sauce. Serve immediately.

Chef tips

For better texture, lightly salt the eggplant 10 minutes before roasting and pat it dry. Do not overcook the cod so it stays moist.

Substitutions

You can substitute the cod with hake or sea bass. Mint can be replaced with dill or extra parsley. If black lentils are unavailable, use cooked brown lentils and keep them slightly firm.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon
  • Illustrative image: Chef’s knifeIllustrative image

    Victorinox Fibrox Pro 8" Chef’s Knife

    Chopping, slicing and cutting strips

    • The knife I use most when cooking
    • Chops, slices and cuts into strips
    • Keep it sharp and hand-dry it
    View on Amazon

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