Pan-Seared Cod with Warm Lentil & Fennel Salad
A light yet satisfying pescatarian dish featuring perfectly seared cod on a bed of warm, earthy lentils, sweet roasted fennel, and juicy cherry tomatoes. A sophisticated and nutritious meal ready in about 30 minutes.
980 calories
$9 per serving
$30 min
2 servings
pescatarian, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 100g brown or green lentils, dry
- 1 medium fennel bulb (approx. 250g)
- 200g cherry tomatoes
- 1 small shallot
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon
- 1 small handful fresh parsley
- Salt and fresh black pepper to taste
Instructions
- 1.Rinse 100g of lentils. In a small pot, combine lentils with 300ml of water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain well.
- 2.While lentils cook, preheat your oven to 200°C. Trim and thinly slice the fennel bulb. Halve the cherry tomatoes. Finely chop the shallot and mince the garlic.
- 3.On a baking sheet, toss the sliced fennel with half the olive oil (15ml), salt, and pepper. Roast for 15-20 minutes until tender and lightly caramelized.
- 4.In a large bowl, combine the drained lentils, roasted fennel, cherry tomatoes, chopped shallot, and half the minced garlic. Set aside.
- 5.Pat the cod fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Add the remaining garlic and cook for 30 seconds.
- 6.Carefully place the cod in the skillet and sear for 3-4 minutes per side, until opaque and cooked through.
- 7.To serve, divide the warm lentil salad between two plates. Top each with a seared cod fillet. Garnish with freshly chopped parsley and a generous squeeze of lemon juice.
Nutrition Information
32g
fat
96g
carbs
40g
fiber
84g
protein
Why this recipe
This recipe is a powerhouse of lean protein and omega-3s from cod, combined with fiber-rich lentils for sustained energy and digestive health. Fennel and tomatoes add a boost of vitamins and antioxidants, making it a perfectly balanced and heart-healthy meal.