This Mediterranean-inspired recipe brings together the delicate flavor of **pan-seared cod** with the earthy warmth of lentils and the gentle sweetness of fennel. It's a dish that feels both comforting and refreshing — perfect for a weeknight dinner or a special weekend meal.

Beyond its vibrant taste, this meal is balanced and nourishing. Rich in protein and fiber while being low in saturated fat, it’s an excellent choice for anyone looking for a healthy, **diabetic-friendly** dinner option that doesn’t sacrifice flavor.

Whether you’re cooking for two or meal-prepping for the week, this recipe will quickly become a go-to favorite thanks to its simplicity and wholesome ingredients.

Ingredients

• 2 cod fillets (approx. 150g each)
• 150g brown or green lentils, dry
• 500ml low-sodium vegetable broth
• 1 medium fennel bulb, thinly sliced
• 150g cherry tomatoes, halved
• 100g fresh spinach
• 2 cloves garlic, minced
• 30ml (2 tbsp) extra virgin olive oil
• 1 lemon, for juice
• 2 sprigs fresh thyme (or 1 tsp dried)
• Salt and freshly ground black pepper to taste

Instructions

1. Rinse the lentils. In a medium saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes, or until tender. Drain any excess liquid and set aside.
2. While the lentils cook, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced fennel and cook for 5–7 minutes until softened and lightly caramelized. Add the minced garlic and cook for another minute until fragrant.
3. Add the cooked lentils, halved cherry tomatoes, and thyme to the skillet with the fennel. Stir to combine and cook for 2–3 minutes. Remove from heat and stir in the fresh spinach until it just wilts. Squeeze the juice of half a lemon over the salad and season with salt and pepper.
4. Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
5. Heat the remaining tablespoon of olive oil in a separate non-stick pan over medium-high heat. Carefully place the cod fillets in the pan and sear for 3–4 minutes per side, until opaque and cooked through. The fish should flake easily with a fork.
6. To serve, divide the warm lentil and fennel salad between two plates. Place a seared cod fillet on top of each salad and garnish with a final squeeze of lemon juice if desired.

Tips & Substitutions

• Swap the protein: If cod isn’t available, try haddock, tilapia, or even grilled tofu for a vegetarian twist.
• Add extra greens: Kale or arugula can replace spinach for a heartier, peppery flavor.
• Boost the flavor: A drizzle of balsamic reduction or a sprinkle of capers can elevate the salad beautifully.

Nutrition

Calories: 1160 kcal (for 2 servings total)

• Fat: 35g
• Carbohydrates: 110g
• Fiber: 34g
• Protein: 101g