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Lentil Cod Bake w Caper

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 8x8 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