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French

Baked Cod with Lentils

Cooked lentils warm in a garlic-tomato pan while cod bakes on top until it flakes. The lentils are the side and the sauce.

Prep
10 min
Cook
20 min
Total
30 min
Servings
4
Difficulty
Easy
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Baked cod fillet on a bed of tomato lentils

Photo: mastermaq (CC BY-SA). Source

Why you’ll love it

  • Lentils carry the meal so the fish portion can stay sane.
  • Cod bakes on top and stays moist.
  • Tomato keeps the lentils from tasting plain.
  • It is high protein without a cream sauce.

Ingredients

Servings4

Ingredient amounts scale. Oven temperature and cook time do not. Salt, spices, and leaveners are a starting point after you scale. Taste and adjust.

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Instructions

  1. 1

    Heat the oven to 400°F.

  2. 2

    Warm the oil and garlic in an ovenproof skillet for 30 seconds. Stir in the lentils, tomatoes, and salt. Simmer 3 minutes.

  3. 3

    Set the cod on the lentils. Dust with paprika.

  4. 4

    Bake 12 to 14 minutes, until the fish flakes.

  5. 5

    Scatter parsley and serve from the skillet.

Pro tips

  • Use lentils that are already tender. They will not soften much under the fish.
  • Check the thickest fillet. Thin pieces finish sooner.
  • An ovenproof skillet saves a dish.

Easy substitutions

Cod
Haddock
Crushed tomatoes
A cup of marinara
Paprika
A pinch of thyme

Storage and reheating

Storage

Refrigerate up to 2 days.

Reheating

Cover and warm at 300°F until hot.

Nutrition

Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.

Calories
340
Protein
40 g
Carbs
24 g
Fat
8 g
Fiber
8 g

Moderate · Oven · High Protein, Dairy-Free

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  • A heavy 12-inch skillet

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  • An air fryer with a real basket

    The air-fryer recipes expect a single layer. A crowded basket steams instead of browning.

  • A half-sheet pan

    Drumsticks, potatoes, sausage, and carrots all use one. A dark pan browns faster than a very shiny one.

  • A sharp chef’s knife

    These recipes do not need a specialty blade. A sharp 8-inch knife is faster and safer than a dull one.

  • A large cutting board

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  • Dry cups and a liquid cup

    Desserts in particular expect level dry measures and a separate cup for milk.

  • An instant-read thermometer

    Use it for poultry, pork chops, and meatloaf. Color is a weak guide.

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Ingredients