This tasty cod and lentils recipe is perfect for some healthy fast food. This dish will take about 30 minutes from start to finish; its ready to become your mid-week favourite. It’s also a one-pan dish so there’s hardly any washing up. You can also use haddock or coley fillet as alternative fish in this recipe.
The preparation time will be about 10 minutes and a further 20 minutes cooking time. Quantities below are to serve 4 people.
This recipe has been developed by Fish is the Dish MasterChef ambassador Jane Devonshire. You can see find her website here >>
Ingredients For Cod And Lentils
1 tablespoon olive oil
1 onion, finely chopped
250g cherry tomatoes, quartered
600g cod from Walter Purkis & Sons
2 x 380g packs of green lentils in water, drained and washed
75g olives from a jar, chopped
250ml hot vegetable/fish stock
15g flat leaf parsley, finely chopped
1 tablespoon white wine vinegar
Cooking Method For Cod And Lentils
Heat the olive oil in a non-stick frying pan. Add the onions and gently sauté until they are translucent and cooked through. Then add the tomatoes.
Clear a space in the pan. Add the fish fillets and cook with the tomatoes and onions over a medium heat, flipping the fish carefully once, for around 5 minutes in total. Keep the heat on medium – you don’t want the fish to brown. The fish is done when you can easily pierce it with a cocktail stick and the flakes are no longer clear.
Once the fish is cooked, remove from the pan and place on a warmed plate. If there are bits of fish left in pan don’t worry they will all add to the flavour.
Add the lentils, chopped olives, stock and chopped parsley to the pan (reserving a little of the parsley for garnishing) and stir well.
Heat through then add the white wine vinegar. You don’t need to add salt as the olives are salty enough, but if you wish, a grind of black pepper is nice.
Divide the lentils between four bowls or plates, top each with a piece of fish and garnish with the reserved parsley.
This cod and lentils recipe comes from Fish Is The Dish give them a visit for more tasty fish recipes