Cod with fried plantains, sweet potato and beluga lentils
Cook time – 50 min
- Total time
- 50 minutes
- Calories
- 690
- Portions
- 4
Hoist the sails – we are setting out again to new food inspiration! Today we have netted cod with fried plantain, sweet potato and beluga lentils. A feast with Caribbean flair and a fascinating array of flavours! The best thing: this delicious recipe will also enchant landlubbers in the twinkle of an eye. A fruity idea that definitely has potential to be one’s favourite dish!
Directions
- Wash the sweet potatoes, brush with some oil, season with salt, pepper and thyme, wrap in aluminium foil and cook in a preheated oven at 200 (top/bottom heating) for approx. 50 minutes.
- In the meantime, peel the garlic and cut it into slices. Chop the parsley and/or coriander. Heat 1 tbsp of oil in a saucepan and sauté half of the garlic and half of the parsley/coriander in this. Add the lentils and steam. Add the star anise or fennel. Pour in approx. 500 ml of water and cook the lentils for approx. 15 minutes until tender and there is just a little liquid left in the saucepan (it may be necessary to add some more water). Stir in the stock powder.
- Peel the plantains and cut them into slices. Rinse the cod, pat it dry and season with lemon juice, salt and pepper.
- Fry the slices of plantain in 2 tbsp of oil. Heat the rest of the oil in a second pan and fry the cod fillets with the rest of the garlic for approx. 3 minutes on both sides.
- Remove the sweet potatoes from the foil, peel off the skin and cut them into slices.
- Season the lentils with salt, pepper and balsamic vinegar. Divide the lentils and sweet potato onto plates, add the cod and plantain and sprinkle the rest of the parsley/coriander on top.
Seconds please!
Your Dole Team
Ingredients
3 sweet potatoes (approx. 250 g each)
Approx. 10 tbsp oil
A pinch of salt
A pinch of pepper
Some thyme
4 cloves of garlic
1 bunch of parsley and/or coriander
200 g beluga lentils
2 pods of star anise or 1 tsp fennel seeds
1 tsp instant vegetable stock
2 plantains
700 g cod fillet
3 tbsp lemon juice
3 tbsp balsamic vinegar
Nutritional Facts
| 4 Serving Per Container | |
| Serving Size | |
| Calories | 690 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (25 g) | 38% |
| Saturated Fat (4 g) | 16% |
| Sodium (140 mg) | 26% |
| Total Carbohydrate (57 g) | 18% |
| Dietary Fiber (12 g) | 40% |
| Total Sugars (6 g) | |
| Protein (45 g) | |
| Calcium | 15% |
| Iron | 15% |
| Potassium (1610 mg) | 81% |
| Vitamin C | 56% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.