If you crave a meal that’s both wholesome and full of Mediterranean sunshine, this dish delivers exactly that. Each bite balances the richness of pan-seared cod with the earthy depth of lentils and the sweetness of roasted red peppers.

Not only is it visually stunning, it’s also packed with heart-healthy nutrients and bright citrus flavors that make it perfect for dinner any night of the week. Think of it as your new go-to for a flexitarian feast that feels indulgent yet light.

Ready to bring some Mediterranean flair to your table? Let’s get cooking!

Ingredients

• 2 cod fillets (approx. 150g each)
• 100g brown or green lentils, dry
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 150g jarred roasted red peppers, drained and sliced
• 400ml low-sodium vegetable broth
• 2 tablespoons olive oil
• 1 lemon, for juice and zest
• 2 tablespoons fresh parsley, chopped
• Salt and black pepper to taste

Instructions

1. Rinse the lentils. In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
2. Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes, or until the lentils are tender but not mushy.
3. While the lentils cook, pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and the zest of half the lemon.
4. 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 sear for 3–4 minutes per side, until golden brown and cooked through.
5. Once the lentils are cooked, stir in the sliced roasted red peppers, chopped parsley, and a squeeze of lemon juice. Season to taste with additional salt and pepper.
6. To serve, spoon the lentil and pepper mixture onto two plates and top each with a seared cod fillet. Garnish with a final squeeze of lemon juice.

Tips & Substitutions

• Go plant-based: Swap cod for grilled tofu or roasted cauliflower steaks for a vegetarian-friendly twist.
• Boost the flavor: Add a pinch of smoked paprika or cumin to the lentils for a deeper Mediterranean aroma.
• Meal prep friendly: The braised lentils store beautifully for up to 3 days — just reheat and top with freshly cooked fish.

Nutrition

Calories: 910 kcal

• Fat: 30g
• Carbohydrates: 72g
• Fiber: 22g
• Protein: 78g