This Mediterranean-inspired cod recipe brings together simplicity, color, and nutrition in one beautiful dish. Perfect for weeknight dinners or a healthy weekend lunch, it’s a meal that feels indulgent yet nourishing.

The flaky white fish pairs beautifully with the earthy texture of Puy lentils and the burst of sweetness from roasted cherry tomatoes. A drizzle of lemon and fresh herbs ties everything together for a refreshing finish.

Whether you’re cooking for family or treating yourself, this recipe delivers the kind of fresh, wholesome flavor that makes healthy eating something to look forward to.

Ingredients

• 300g cod fillets (2 fillets of 150g each)
• 150g dry Puy lentils
• 500ml low-sodium vegetable stock
• 200g cherry tomatoes
• 1 small red onion, thinly sliced
• 2 cloves garlic, minced
• 30ml extra virgin olive oil
• 1 lemon, for zest and juice
• 15g fresh parsley, chopped
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C (180°C fan). Rinse the Puy lentils under cold water.
2. In a medium saucepan, combine the lentils and vegetable stock. Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes, or until tender but not mushy. Drain any excess liquid.
3. While the lentils cook, place the cherry tomatoes and sliced red onion on a baking tray. Drizzle with half the olive oil, sprinkle with oregano, salt, and pepper. Roast for 10 minutes.
4. Pat the cod fillets dry and season both sides with salt and pepper. After the vegetables have roasted for 10 minutes, add the cod fillets to the baking tray. Drizzle with the remaining olive oil and roast for another 12–15 minutes, until the fish is opaque and flakes easily.
5. In a large bowl, combine the cooked lentils, roasted tomatoes and onion, minced garlic, chopped parsley, lemon zest, and lemon juice. Mix well and season to taste.
6. To serve, divide the lentil mixture between two plates and place a baked cod fillet on top of each.

Tips & Substitutions

• Swap the cod: Try haddock or sea bass if cod isn’t available — both work wonderfully with this flavor profile.
• Make it vegetarian: Replace the cod with grilled halloumi or roasted aubergine slices for a plant-based twist.
• Batch prep: Cook extra lentils and keep them in the fridge for up to three days — they make a great base for salads or grain bowls.

Nutrition

Calories: 1105 kcal (serves 2)

• Fat: 30g
• Carbohydrates: 122g
• Fiber: 28g
• Protein: 90g