One Pan Cod Lentil Bake

I’m a big fan of one pan meals. They save prep and cooking time, use less dishes, and are easier to store and clean up after the meal. This one pan cod lentil bake makes for a perfect mid-week meal, or can be multiplied for fancy dinner party.

This meal is packed with lean protein from the cod and lentils.

Is Cod Good for You?

Cod supports heart health because it contains omega-3 fatty acids. It is also a complete protein, and an excellent source of vitamins B12 and B6.

One 3 ounce serving of cooked cod has almost 20 grams of protein and only 90 calories, so can be a helpful addition if you are trying to lose weight.

What Does Cod Taste Like?

The flavor of cod is very mild, and it will take on the flavors of any seasonings used. The texture is tender and flaky, so will please most people who like fish.

What Lentils are Best for You?

There are many types of lentils. This recipe calls for green or black. Whatever variety you choose, all are high in protein and fiber, and are a very economical way to get a nutritious meal on the table fast. The type of fiber in lentils is called soluble fiber, which is good for gut health. Our gut bacteria feeds off of soluble fiber which helps fuel the lining on the GI tract, and also decreases inflammation in the body.

The polyphenols in lentils protect against certain types of cancers, and help to promote healthy blood sugar levels.

This one pan meal will be on the table in 45 minutes, and most of that time is hands off, while it is roasting in the oven.

You can have a healthy, delicious meal ready to go faster and cheaper than ordering takeout, and cleanup is a breeze!

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One Pan Cod Lentil Bake

You can have a healthy, delicious meal ready to go faster and cheaper than ordering takeout,and cleanup is a breeze!

Course dinner, Entree, Main Course

Cuisine anti inflammatory, anti-cancer, Mediterranean, pescetarian

Keyword 30 Minute Meal, cod, fish, healthy, high protein, lentils, Low Carb, low fat, omega-3

Prep Time 5 minutes

Cook Time 40 minutes

Servings 2

Ingredients

• 12 ounces cod filet
• 2 tbsp extra virgin olive oil
• 1 1/2 cups halved cherry tomatoes
• ½ cup pitted kalamata olives sliced
• ½ teaspoon dried thyme
• ½ teaspoon sea salt plus more to season fish
• ¼ teaspoon ground black pepper plus more to season fish
• ½ cup dried black or green lentils
• 1 ½ cups water
• Four lemon slices sliced crosswise, pits removed
• Mustard Lemon Caper Sauce below

Instructions

1. Preheat oven to 350 degrees convection roast
2. In an 8×8 oven proof pan* toss cherry tomatoes, kalamata olives, thyme, and olive oil
3. Bake on center rack for 10 minutes

4. Meanwhile, make Mustard Lemon Caper Sauce and set aside

5. Remove pan with tomatoes and olives from oven, stir in lentils, salt and pepper, pour water over lentils, covering evenly

6. Top lentils with lemon slices, return to oven, and bake 20 minutes

7. Remove lentils from oven, nestle cod filet in center of lentils, sprinkle cod with salt and pepper

8. Roast for 10-15 minutes, until cod is cooked through, begins to flake, and achieves internal temperature of 145 degrees F

9. Serve with a side of greens, and Mustard Lemon Caper Sauce for drizzling
10. Mustard Lemon Caper Sauce
11. ¼ cup extra virgin olive oil
12. 1 clove of garlic, crushed
13. Juice of one lemon
14. 1 tsp stone ground mustard
15. Pinch of sea salt
16. 2 tbsp fine chopped parsley
17. Mix all ingredients in a small bowl, and reserve to drizzle over fish
18. Store leftovers refrigerated and use for salad dressing or marinade for meats and fish

Recipe Notes

*You can use a cast iron skillet min two inches deep in place of baking pan

Serves 2 – Or multiply for additional servings