Pan-Seared Cod with Warm Lentil & Fennel Salad

There’s something wonderfully elegant about a dish that looks restaurant-worthy but comes together in half an hour. This Pan-Seared Cod with Warm Lentil & Fennel Salad combines tender fish with earthy lentils and the subtle sweetness of roasted fennel for a meal that feels both indulgent and wholesome.

The balance of flavors — the mild, buttery cod, the bright acidity of lemon, and the warmth of garlic — makes this recipe perfect for a weeknight dinner or a relaxed weekend lunch. It’s proof that simple ingredients, treated with care, can deliver a truly sophisticated plate.

Serve it warm, drizzle with extra virgin olive oil, and enjoy every aromatic bite. Let’s dive into how to make this pescatarian favorite.

Ingredients

• 300g cod fillets (2 fillets)
• 100g brown or green lentils, dry
• 1 medium fennel bulb (approx. 250g)
• 200g cherry tomatoes
• 1 small shallot
• 2 cloves garlic
• 30ml extra virgin olive oil
• 1 lemon
• 1 small handful fresh parsley
• Salt and fresh black pepper to taste

Instructions

1. Rinse 100g of lentils. In a small pot, combine lentils with 300ml of water. Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes until tender. Drain well.
2. While lentils cook, preheat your oven to 200°C. Trim and thinly slice the fennel bulb. Halve the cherry tomatoes. Finely chop the shallot and mince the garlic.
3. On a baking sheet, toss the sliced fennel with half the olive oil (15ml), salt, and pepper. Roast for 15–20 minutes until tender and lightly caramelized.
4. In a large bowl, combine the drained lentils, roasted fennel, cherry tomatoes, chopped shallot, and half the minced garlic. Set aside.
5. Pat the cod fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Add the remaining garlic and cook for 30 seconds.
6. Carefully place the cod in the skillet and sear for 3–4 minutes per side, until opaque and cooked through.
7. To serve, divide the warm lentil salad between two plates. Top each with a seared cod fillet. Garnish with freshly chopped parsley and a generous squeeze of lemon juice.

Tips & Substitutions

• Swap the fish: Try haddock or halibut if cod isn’t available — both work beautifully with the lentils.
• Add greens: Stir in a handful of baby spinach or arugula to the lentil salad for a touch of freshness.
• Make it citrusy: Use orange zest instead of lemon for a subtle sweetness that complements the roasted fennel.

Nutrition

Approximate per serving (serves 2):

• Calories: 980
• Fat: 32g
• Carbohydrates: 96g
• Fiber: 40g
• Protein: 84g

This light yet satisfying dish brings together texture, contrast, and nutrition in every bite. Try it tonight and share your creation — your kitchen deserves this touch of coastal elegance.