Imagine a dish that’s both comforting and refreshing — that’s exactly what this Mediterranean Baked Cod with Green Lentils delivers. The delicate, flaky fish pairs beautifully with earthy lentils and the juicy sweetness of cherry tomatoes.

This one-pan wonder is not just easy to prepare but also perfect for anyone seeking a balanced, diabetic-friendly meal. It’s a wholesome dinner that feels indulgent yet nourishing, ideal for busy weeknights or slow weekends alike.

Let’s dive into how to make this flavorful and heart-healthy Mediterranean-inspired recipe step by step.

Ingredients

• 600g cod fillets (4 fillets of 150g each)
• 200g dry green or brown lentils, rinsed
• 600ml low-sodium vegetable broth
• 250g cherry tomatoes
• 1 large red onion, finely chopped
• 3 cloves garlic, minced
• 100g fresh spinach
• 30ml extra virgin olive oil
• 1 teaspoon dried oregano
• 1 lemon, for juice
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C. In a large oven-safe skillet, heat 15ml of olive oil over medium heat. Sauté the chopped onion for 5 minutes until soft.
2. Add the minced garlic and cook for 1 minute more until fragrant. Stir in the rinsed lentils, vegetable broth, and oregano.
3. Bring the mixture to a simmer, then reduce heat, cover, and cook for 15 minutes until the lentils are partially tender.
4. Pat the cod fillets dry and season them with salt and pepper. Gently place the fillets into the skillet on top of the lentils.
5. Scatter the cherry tomatoes around the fish and drizzle everything with the remaining 15ml of olive oil.
6. Transfer the skillet to the preheated oven and bake, uncovered, for 12-15 minutes, until the cod is cooked through and flakes easily.
7. Carefully remove the skillet from the oven. Stir in the fresh spinach until it wilts. Squeeze fresh lemon juice over the top before serving.

Tips & Substitutions

• Swap the lentils: If you don’t have green lentils, brown lentils work beautifully and hold their shape well.
• Boost the flavor: Add a pinch of smoked paprika or chili flakes for a gentle kick.
• Make it meal-prep friendly: This dish keeps well — store leftovers in an airtight container for up to 2 days.

Nutrition

Total Calories: 1840 kcal (serves 4)

• Fat: 36g
• Carbohydrates: 160g
• Fiber: 50g
• Protein: 173g