Mediterranean Cod and Lentil Stew
A hearty and comforting one-pan stew featuring flaky cod and protein-rich lentils in a light tomato and herb broth. It's a deeply satisfying, nutrient-dense meal perfect for any day of the week.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
930 calories
$9 per serving
$35 min
2 servings
pregnancy-friendly, any cuisine
Ingredients
- 300g cod fillets, skinless and boneless
- 150g brown or green lentils, rinsed
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 400g canned chopped tomatoes
- 500ml low-sodium vegetable broth
- 100g fresh spinach
- 1 tsp dried oregano
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
Instructions
- 1.Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent.
- 2.Add the minced garlic and dried oregano, cooking for another minute until fragrant.
- 3.Stir in the rinsed lentils, canned tomatoes, and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for 20-25 minutes, or until the lentils are tender.
- 4.Season the cod fillets with a pinch of salt and pepper. Gently nestle the fillets into the lentil stew.
- 5.Cover the pot again and cook for 5-7 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Remove from heat. Gently stir in the fresh spinach until it wilts. Squeeze in the lemon juice and adjust seasoning with salt and pepper as needed before serving.
Nutrition Information
18g
fat
98g
carbs
35g
fiber
95g
protein
Why this recipe
This dish is exceptionally beneficial during pregnancy, providing lean protein from cod for fetal growth, folate from lentils to support neural development, and iron from spinach to prevent anemia. Omega-3s in cod also aid in the baby's brain development.