If you’re looking for a nourishing dinner that’s both light and satisfying, this Mediterranean Baked Cod with Lentils & Roasted Vegetables is the perfect choice. Tender, flaky cod rests atop a hearty layer of lentils and colorful vegetables — all roasted together for maximum flavor.

This dish celebrates the simplicity of Mediterranean cooking: wholesome ingredients, vibrant colors, and balanced nutrition. It’s a weeknight-friendly meal that feels restaurant-worthy, yet it’s easy enough for everyday cooking.

Best of all, it’s diabetic-friendly, rich in protein and fiber, and makes cleanup a breeze since everything bakes in one pan.

Ingredients

• 300g cod fillets (2 fillets)
• 250g cooked brown or green lentils (canned, rinsed)
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 150g cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 2 cloves garlic, minced
• 30ml olive oil
• 1/2 lemon, juiced
• 1 tsp dried oregano
• 2 tbsp fresh parsley, chopped
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C. In a baking dish, toss the chopped bell pepper, zucchini, cherry tomatoes, and red onion with half of the olive oil, minced garlic, oregano, salt, and pepper.
2. Roast the vegetables for 15 minutes until they begin to soften.
3. Carefully remove the dish from the oven and stir in the rinsed lentils to combine them with the vegetables.
4. Pat the cod fillets dry and season them with salt and pepper. Gently place the fillets on top of the lentil and vegetable mixture.
5. Drizzle the cod with the remaining olive oil and the fresh lemon juice.
6. Return the dish to the oven and bake for another 12–15 minutes, or until the cod is opaque and flakes easily with a fork.
7. Garnish with fresh chopped parsley before serving immediately.

Tips & Substitutions

• Swap the protein: If cod isn’t available, try haddock or halibut — both bake beautifully in this recipe.
• Boost the veggies: Add eggplant or mushrooms for extra depth and texture.
• Make it ahead: Roast the vegetables and lentils in advance, then top with fresh fish and bake before serving.

Nutrition

Approximate per serving (2 servings total):

• Calories: 910
• Fat: 32g
• Carbohydrates: 74g
• Fiber: 28g
• Protein: 78g

This dish is a perfect example of how simple ingredients can come together to create something truly delicious and nourishing. Try it this week, and don’t forget to share your results — your friends will love this wholesome Mediterranean twist!