Ingredients

• 2 cod fillets (approx. 150g each)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 can (400g) diced tomatoes, no salt added
• 100g brown or green lentils, rinsed
• 400ml low-sodium vegetable broth
• 100g fresh spinach
• 1 teaspoon dried rosemary
• Freshly ground black pepper
• 1 lemon, for juice and wedges

Instructions

1. Preheat your oven to 200°C (400°F).
2. Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onion and garlic, and sauté for 3–4 minutes until softened.
3. Add the diced bell peppers and cook for another 5 minutes until they begin to soften.
4. Stir in the rinsed lentils, canned tomatoes, low-sodium vegetable broth, and dried rosemary. Bring to a simmer, then reduce heat to low, cover, and cook for 20–25 minutes, or until the lentils are tender.
5. While the ragout simmers, place the cod fillets on a baking sheet lined with parchment paper. Drizzle with a little lemon juice and season with black pepper. Bake for 12–15 minutes, or until the fish is opaque and flakes easily.
6. Once the lentils are cooked, stir the fresh spinach into the ragout until it wilts. Season with additional black pepper to taste.
7. To serve, spoon the lentil and vegetable ragout onto two plates and top each with a baked cod fillet. Serve with a fresh lemon wedge on the side.

Tips & Substitutions

• Swap the fish: You can substitute cod with haddock, halibut, or tilapia for a similar mild flavor.
• Add more veggies: Zucchini or eggplant can be diced and added to the ragout for extra color and nutrition.
• Make it vegan: Skip the fish and serve the lentil ragout over quinoa or brown rice for a satisfying plant-based meal.

Nutrition

Approximate per serving (based on 2 servings):

• Calories: 920
• Fat: 16g
• Carbohydrates: 100g
• Fiber: 36g
• Protein: 80g

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