Pan-Seared Cod with Warm Fennel & Lentil Salad
A light yet satisfying dish featuring perfectly seared cod on a bed of warm, earthy lentils and crisp fennel. A zesty lemon-dill vinaigrette brings all the vibrant flavors together for a truly nutritious and low-calorie meal.
950 calories
$7 per serving
$30 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 100g dry Puy lentils
- 300ml vegetable broth or water
- 1 medium fennel bulb (approx. 200g)
- 150g cherry tomatoes
- 50g baby spinach
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 1 tablespoon fresh dill, chopped
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
- 1.Rinse the lentils. In a small pot, combine lentils with 300ml of vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess liquid.
- 2.While the lentils cook, thinly slice the fennel bulb, mince the garlic, and halve the cherry tomatoes.
- 3.Heat 15ml of olive oil in a large pan over medium heat. Add the fennel and cook for 5-7 minutes until softened. Add the garlic and cook for 1 minute until fragrant, then stir in the cherry tomatoes for 2 minutes.
- 4.In a small bowl, whisk together the remaining 15ml olive oil, the juice of half a lemon, Dijon mustard, and chopped dill to create a vinaigrette. Season with salt and pepper.
- 5.Once lentils are cooked, add them to the pan with the fennel and tomatoes. Stir in the baby spinach until just wilted. Remove from heat, pour over the vinaigrette, and toss gently.
- 6.Pat the cod fillets dry and season with salt and pepper. Heat a pan over medium-high heat. Sear the cod for 3-4 minutes per side, until golden and cooked through.
- 7.Divide the warm lentil salad between two plates and top each with a seared cod fillet. Serve with a wedge of the remaining lemon.
Nutrition Information
30g
fat
86g
carbs
27g
fiber
80g
protein
Why this recipe
This recipe is exceptionally healthy, providing lean protein and omega-3s from cod. The lentils offer high fiber for sustained energy, while fennel and spinach are packed with vitamins and antioxidants, creating a balanced, low-calorie, and nutritious meal.
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