This elegant dish combines the delicate flakiness of cod with the nutty depth of puy lentils and the subtle sweetness of fennel. It’s a meal that feels both indulgent and wholesome — a perfect option for anyone looking for a nutritious, blood-sugar-friendly dinner.

Whether you’re cooking for a quiet evening at home or hosting friends, this recipe delivers a beautiful balance of flavor, texture, and nourishment. The bright finish of lemon and fresh herbs ties everything together for a restaurant-quality meal you can easily make in your own kitchen.

Ingredients

• 300g cod fillets (2 fillets)
• 150g dry Puy lentils
• 500ml vegetable broth
• 1 medium fennel bulb
• 150g cherry tomatoes
• 100g fresh spinach
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 30ml olive oil
• 1 lemon (for juice and zest)
• 1 small bunch fresh parsley, chopped
• Salt and black pepper to taste

Instructions

1. Rinse the puy lentils. In a saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until tender but not mushy. Drain any excess liquid.
2. While the lentils cook, thinly slice the fennel bulb, finely chop the onion, mince the garlic, and halve the cherry tomatoes.
3. Heat 15ml of olive oil in a large pan over medium heat. Add the onion and fennel, and cook for 5–7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
4. Add the halved cherry tomatoes to the pan and cook for 2–3 minutes until they start to soften. Stir in the cooked lentils and the fresh spinach. Cook until the spinach has wilted, then remove from heat.
5. Stir the chopped parsley and a squeeze of lemon juice into the lentil mixture. Season with salt and pepper to taste.
6. Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a separate non-stick skillet over medium-high heat.
7. Carefully place the cod fillets in the hot pan. Sear for 3–4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
8. To serve, divide the warm lentil and fennel salad between two plates. Top each with a seared cod fillet and a sprinkle of fresh lemon zest.

Tips & Substitutions

• Fish alternatives: Swap cod for haddock, halibut, or even salmon depending on what’s fresh and available.
• Make it vegetarian: Skip the fish and top the lentil salad with grilled halloumi or roasted cauliflower steaks.
• Extra flavor boost: Add a pinch of chili flakes or a drizzle of balsamic glaze for a hint of spice and acidity.

Nutrition

Calories: 1070 kcal

• Fat: 15g
• Carbohydrates: 60g
• Fiber: 20g
• Protein: 46g

This dish proves that healthy eating can be flavorful and satisfying. Give it a try tonight, and don’t forget to share your creation with friends or on social media — your kitchen deserves the spotlight!