SW recipe: Tray-baked cod with spiced cauliflower and lentils

EVERYDAY EASY
Serves 4
Free
SP
Ready in 1 hour 10 minutes

Ingredients

1 large cauliflower, cut into florets

Low-calorie cooking spray

2 tsp cumin seeds

1 tsp dried red chilli flakes

400g cherry tomatoes

4 large skinless and boneless cod fillets

125g dried brown lentils

300g spinach

25g fresh flat-leaf parsley, finely chopped

Juice of 1 lemon, plus wedges to serve

4 tbsp fat-free natural Greek yogurt

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Spread the cauliflower in a large, non-stick roasting tin in a single layer and spray with low-calorie cooking spray. Sprinkle over the spices, then season and roast for 20 minutes. Turn the cauliflower, add the tomatoes and cook for a further 20 minutes until the cauliflower is tender.

2 Place the cod on top of the veg, spray with low-calorie cooking spray and cook for a further 10 minutes, or until the cod is cooked through. Meanwhile, cook the lentils according to the pack instructions.

3 Put the spinach in a colander, then drain the lentils over it so the water wilts the leaves. Toss the spinach and lentils together to remove any excess water, then tip into a mixing bowl.

4 Remove the cod from the tin. Stir the cauliflower and tomatoes through the lentils with the parsley and lemon juice. Divide between 4 plates and top with the cod. Add a twist of black pepper to the cod and yogurt, and serve the cod with the lemon wedges, and the yogurt for dolloping over.

IN THE KNOW
If you’d like to use sustainably caught fish, look out for the Marine Stewardship Council (MSC) or Marine Conservation Society (MCS) logo on the packaging.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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