Cod with Spiced Red Lentils
Elevate your weeknight dinners with this vibrant and nutritious recipe for Cod with Spiced Red Lentils. Tender, flaky cod fillets are paired with a hearty bed of red lentils simmered in a fragrant blend of cumin, coriander, turmeric, and paprika. This one-pan wonder is infused with the zesty brightness of lemon juice and fresh cilantro, while a handful of wilted spinach adds a pop of color and extra nutrients. Perfectly balanced with a touch of optional heat from cayenne pepper, this dish is as flavorful as it is comforting. Ready in under an hour and packed with wholesome ingredients, this gluten-free, high-protein recipe makes a satisfying meal for any night of the week. Serve it garnished with fresh herbs for an elegant finish!
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Recipe Information
Ingredients
- 4 pieces (about 6oz each) Skinless cod fillets
- 1 cup Red lentils
- 3 cups Chicken or vegetable stock
- 3 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 1 teaspoon Ground turmeric
- 0.5 teaspoon Paprika
- 0.25 teaspoon Cayenne pepper (optional, for heat)
- 1 cup Canned diced tomatoes
- 2 cups Fresh spinach leaves
- 1 whole Lemon, juiced
- 2 tablespoons Fresh cilantro, chopped
- to taste Salt
- to taste Black pepper
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
In a large saucepan or deep skillet, heat 2 tablespoons of olive oil over medium heat.
Add the finely chopped onion and sauté for 5–7 minutes until softened and golden.
Stir in the minced garlic, cumin seeds, ground coriander, turmeric, paprika, and cayenne pepper (if using). Cook for 1–2 minutes until fragrant.
Add the rinsed lentils, diced tomatoes, and chicken or vegetable stock to the pan. Stir to combine and bring to a gentle simmer.
Cover the pan and cook the lentils for 20–25 minutes, stirring occasionally, until the lentils are soft and the mixture is thickened. Add more stock if it becomes too dry.
While the lentils are cooking, season the cod fillets with salt and black pepper on both sides.
Heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the cod fillets and cook for 3–4 minutes per side, or until the fish is opaque and flakes easily with a fork.
Once the lentils are cooked, stir in the fresh spinach leaves and let them wilt for 1–2 minutes.
Remove the lentils from heat and stir in the lemon juice and fresh cilantro. Adjust seasoning with salt and pepper to taste.
To serve, spoon the spiced red lentils onto plates or bowls and top each portion with a cod fillet. Garnish with additional cilantro if desired.
Nutrition Facts
Calories |
471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 1315 mg | 57% | |
| Total Carbohydrate | 40.4 g | 15% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 5.2 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 91 mg | 7% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1498 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
