If you’re looking for a meal that’s both nourishing and elegant, this Pan-Seared Cod with Warm Lentil & Roasted Pepper Salsa checks all the boxes. With its flaky white fish and earthy lentils, it’s the kind of dinner that feels special without requiring hours in the kitchen.

The gentle sweetness of roasted bell peppers and cherry tomatoes complements the richness of the cod, while fresh parsley and a squeeze of lemon bring everything together. It’s a perfect balance of freshness, flavor, and comfort.

Whether you’re cooking for a quiet night in or impressing guests, this dish delivers restaurant-level satisfaction using wholesome, everyday ingredients.

Ingredients

• 300g cod fillets (2 fillets)
• 100g dry Puy lentils
• 1 red bell pepper
• 150g cherry tomatoes
• 1/2 red onion
• 2 cloves garlic
• 15ml extra virgin olive oil
• 1 lemon
• 1 small bunch fresh parsley
• Salt and black pepper to taste

Instructions

1. Rinse the lentils, then place them in a small saucepan with 300ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess water.
2. While the lentils cook, preheat your oven to 200°C. Chop the red bell pepper into small pieces and halve the cherry tomatoes. Toss them with half the olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes until softened and slightly caramelized.
3. Finely chop the red onion and parsley, and mince the garlic. In a medium bowl, combine the cooked lentils, roasted vegetables, onion, parsley, and garlic.
4. Squeeze the juice from half the lemon over the lentil mixture and stir to combine. Season the salsa with salt and pepper to your liking.
5. Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining olive oil in a non-stick skillet over medium-high heat.
6. Carefully place the cod in the hot pan and cook for 3-4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
7. To serve, divide the warm lentil salsa between two plates and place a pan-seared cod fillet on top. Garnish with a little extra parsley if desired.

Tips & Substitutions

• Swap the fish: If cod isn’t available, try haddock, halibut, or even tilapia for a similar texture.
• Add some heat: A pinch of chili flakes in the lentil salsa adds a gentle warmth that complements the roasted vegetables.
• Make it ahead: The lentil and pepper salsa tastes even better the next day – perfect for meal prep or quick lunches.

Nutrition

Approximate per serving (2 servings total):

• Calories: 824 kcal
• Fat: 14g
• Carbohydrates: 84g
• Fiber: 16g
• Protein: 80g

This dish proves that healthy eating doesn’t have to be complicated or bland. With vibrant colors, balanced nutrition, and satisfying textures, it’s a recipe worth repeating.

Give it a try this week and share your creation with friends or on social media – delicious inspiration deserves to be shared!