There’s something irresistibly comforting about a perfectly seared piece of cod resting on a bed of warm lentils and tender vegetables. This recipe combines texture and flavor in the best way — flaky fish, aromatic fennel, and the earthiness of lentils all brought together with bright lemon and fresh herbs.

Whether you’re looking for a wholesome weeknight dinner or a light weekend meal to impress, this Mediterranean-inspired plate is both simple and elegant. It’s packed with nutrients and satisfies without feeling heavy — ideal for those who love clean, fresh flavors.

Let’s dive into how to bring this delicious dish to life in your own kitchen.

Ingredients

• 300g cod fillets (2 fillets)
• 250g cooked brown or green lentils, rinsed
• 1 medium fennel bulb, thinly sliced
• 150g cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons (30ml) olive oil
• 1 lemon
• Small handful of fresh parsley, chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Prepare the salad base: Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the sliced fennel and red onion, sautéing for 5–7 minutes until softened and lightly caramelized.
2. Add the minced garlic and cook for another minute until fragrant. Stir in the cooked lentils and halved cherry tomatoes, and cook for 2–3 minutes until everything is warmed through.
3. Remove the pan from the heat. Stir in the chopped parsley and the juice of half a lemon. Season with salt and pepper to taste and set aside, keeping it warm.
4. Prepare the cod: Pat the fillets dry with a paper towel and season both sides generously with salt and pepper.
5. Heat the remaining 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Carefully place the cod fillets in the pan and cook for 3–4 minutes per side, until golden brown and opaque all the way through.
6. To serve: Divide the warm lentil and fennel salad between two plates. Place a seared cod fillet on top of each salad. Serve immediately with a wedge of the remaining lemon.

Tips & Substitutions

• Fish alternatives: Try haddock or halibut if cod isn’t available — both work beautifully with the warm lentil salad.
• Make it vegetarian: Skip the fish and top the lentil salad with grilled halloumi or roasted eggplant for a satisfying meat-free version.
• Flavor boost: Add a pinch of chili flakes or a drizzle of balsamic glaze for an extra layer of depth.

Nutrition

Approximate per serving (serves 2):

• Calories: 920
• Fat: 36g
• Carbohydrates: 60g
• Fiber: 24g
• Protein: 70g

Light, nutritious, and full of Mediterranean flair — this Pan-Seared Cod with Warm Lentil & Fennel Salad is a recipe worth returning to again and again. Try it tonight and share your creation with friends or family for a meal that’s both wholesome and restaurant-quality.