Few dishes capture the essence of the Mediterranean diet quite like this seared cod with braised lentils. It's a dish that brings together fresh seafood, hearty legumes, and vibrant vegetables — all in one nourishing pan.

The result is a meal that’s light yet satisfying, full of bright flavors and wholesome ingredients. Whether you’re cooking for a weekday dinner or hosting a special evening, this recipe feels both effortless and elegant.

Let’s dive into how you can bring this sunny Mediterranean favorite to your own table.

Ingredients

• 300g cod fillets (2 fillets)
• 30ml olive oil
• 2 cloves garlic, minced
• 1 small onion, finely chopped (approx. 75g)
• 1 red bell pepper, diced
• 100g brown or green lentils, rinsed
• 400ml low-sodium vegetable broth
• 150g cherry tomatoes, halved
• 100g fresh spinach
• 1 lemon, for juice and zest
• 5g dried oregano
• 10g fresh parsley, chopped
• Salt and black pepper to taste

Instructions

1. Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and the zest of half the lemon. Set aside.
2. Heat 15ml of olive oil in a large pan or skillet over medium heat. Add the chopped onion, garlic, and diced bell pepper. Sauté for 5–7 minutes until softened and fragrant.
3. Stir in the rinsed lentils, vegetable broth, and dried oregano. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 20–25 minutes, or until the lentils are tender and have absorbed most of the liquid.
4. While the lentils are cooking, heat the remaining 15ml of olive oil in a separate non-stick skillet over medium-high heat. Carefully place the cod fillets in the pan and sear for 3–4 minutes per side, until golden brown, flaky, and cooked through.
5. Once the lentils are tender, stir in the halved cherry tomatoes and fresh spinach. Cook for another 2–3 minutes, just until the spinach has wilted. Season the lentil mixture with salt and pepper to taste.
6. To serve, divide the braised lentils and vegetables between two plates. Place a seared cod fillet on top of each bed of lentils. Garnish with fresh parsley and a generous squeeze of lemon juice.

Tips & Substitutions

• Swap the fish: Try sea bass, halibut, or even salmon for a different twist while keeping the same base flavors.
• Make it vegan: Substitute firm tofu or grilled eggplant slices for the cod and use the same lentil base.
• Boost the flavor: Add a pinch of smoked paprika or a drizzle of balsamic reduction before serving for extra depth.

Nutrition

Calories: 910 kcal per serving

• Fat: 30g
• Carbohydrates: 88g
• Fiber: 26g
• Protein: 76g