Mediterranean Cod and Lentil Stew
A hearty and nutritious one-pot stew featuring flaky cod and earthy lentils in a savory tomato-vegetable broth. Perfect for a nourishing meal during pregnancy, this dish is warming, flavorful, and incredibly easy to make.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1700 calories
$6 per serving
$45 min
4 servings
pregnancy-friendly, any cuisine
Ingredients
- 600g cod fillets, skinless and boneless
- 200g green or brown lentils, rinsed
- 1 can (400g) chopped tomatoes
- 750ml low-sodium vegetable broth
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery sticks, diced
- 150g fresh spinach
- 30ml olive oil
- 1 lemon, juice and zest
- 1 tsp dried oregano
- Salt and black pepper to taste
Instructions
- 1.Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 7-8 minutes until softened.
- 2.Add the minced garlic and dried oregano, cooking for another minute until fragrant.
- 3.Stir in the rinsed lentils, canned chopped tomatoes, and vegetable broth. Bring to a boil, then reduce the heat, cover, and let it simmer for 25-30 minutes until lentils are tender.
- 4.Season the cod fillets with salt and pepper. Gently place them on top of the stew, cover the pot again, and cook for 5-7 minutes until the cod is opaque and flakes easily.
- 5.Remove the pot from the heat. Gently stir in the fresh spinach until it wilts, then add the lemon juice and zest.
- 6.Taste and adjust seasoning with more salt and pepper if needed. Serve hot.
Nutrition Information
32g
fat
180g
carbs
52g
fiber
152g
protein
Why this recipe
This stew is exceptionally nutritious for pregnancy. It's rich in folate and iron from lentils for fetal development, provides high-quality lean protein from cod, and is packed with fiber and vitamins from vegetables to support overall maternal health.