If you’re looking for a meal that’s both nourishing and full of bright flavor, this **Mediterranean Cod with Lemon-Herb Lentils** delivers in every bite. It’s a dish that feels elegant enough for dinner guests yet simple enough for a weeknight dinner.

The combination of tender cod, earthy lentils, and tangy lemon creates a balance that’s light but deeply satisfying. Each forkful brings warmth, freshness, and a taste of coastal Mediterranean sunshine to your table.

Whether you’re eating clean or just craving something wholesome, this recipe proves that healthy eating never has to be boring.

Ingredients

• 300g cod fillets, skinless
• 400g canned brown lentils, drained and rinsed
• 200g cherry tomatoes, halved
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 30ml extra virgin olive oil
• 1 lemon, juice and zest
• 1 teaspoon dried oregano
• 1 small bunch fresh parsley, chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and half of the dried oregano.
2. Heat 15ml of olive oil in a large non-stick pan over medium-high heat. Carefully place the cod in the pan and cook for 3-4 minutes per side, until golden brown and cooked through. Remove from the pan and set aside.
3. In the same pan, add the remaining 15ml of olive oil. Add the chopped red onion and sauté for 2-3 minutes until softened.
4. Add the minced garlic and cook for another minute until fragrant. Add the halved cherry tomatoes and cook for 4-5 minutes, until they begin to soften and release their juices.
5. Stir in the drained lentils and the remaining dried oregano. Cook for 2-3 minutes, stirring gently, until the lentils are heated through.
6. Remove the pan from the heat. Stir in the fresh parsley, lemon zest, and lemon juice. Season the lentil mixture with salt and pepper to your taste.
7. To serve, divide the warm lentil mixture between two plates and place a cod fillet on top of each.

Tips & Substitutions

• Swap the fish: If cod isn’t available, try haddock, tilapia, or even salmon for a richer flavor.
• Boost the greens: Stir in a handful of baby spinach or arugula at the end for extra color and nutrition.
• Make it vegan: Skip the fish and top the lentils with roasted vegetables or grilled tofu for a plant-based twist.

Nutrition

Calories: 780 kcal per serving

• Fat: 32g
• Carbohydrates: 60g
• Fiber: 25g
• Protein: 80g