Baked Cod with Lentils and Steamed Green Beans

Name: Baked Cod with Lentils and Steamed Green Beans
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1
Cuisine: American
Ingredients: 5 oz cod fillet (fresh or thawed); 1/2 cup cooked lentils (any variety, rinsed if canned); 1 cup green beans (trimmed); 1 tsp olive oil (extra virgin preferred); 1 clove garlic (minced); 1/2 tsp mixed dried herbs (such as thyme, parsley, or oregano); to taste salt; to taste black pepper

595 kcal · 39 g protein · 10 minutes · 1 servings

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Baked Cod with Lentils and Steamed Green Beans

This healthy and flavorful dish features tender baked cod seasoned with garlic and herbs, served alongside protein-rich lentils and crisp steamed green beans. It's a balanced meal perfect for a nutritious lunch or dinner.

595 kcal 39 g protein 10 minutes

Ingredients

cod fillet 5 oz
cooked lentils 1/2 cup
green beans 1 cup
olive oil 1 tsp
garlic 1 clove
mixed dried herbs 1/2 tsp
salt to taste
black pepper to taste

Method

Preheat the oven. Set your oven to 400°F (200°C) so it can heat up while you prepare the cod.
Tip: Preheating ensures even cooking of the fish.
Prepare the cod. Pat the cod fillet dry with paper towels to remove excess moisture. This helps the seasoning stick and prevents sogginess.
Tip: Dry fish cooks better and develops better flavor.
Season the cod. In a small bowl, mix the olive oil, minced garlic, dried herbs, salt, and black pepper. Brush this mixture evenly over both sides of the cod fillet.
Tip: Be gentle when applying the mixture to avoid breaking the fish.
Bake the cod. Place the seasoned cod on a baking tray lined with parchment paper or lightly greased. Bake in the preheated oven for about 12-15 minutes, or until the fish flakes easily with a fork.
Tip: Check doneness by gently inserting a fork into the thickest part and twisting; the fish should flake apart easily.
Steam the green beans. While the cod bakes, bring a pot with about 1 inch of water to a boil and place a steamer basket with the trimmed green beans inside. Cover and steam for 5-7 minutes until tender but still crisp.
Tip: Avoid overcooking to keep the beans vibrant and crisp.
Warm the lentils. If your lentils are not warm, place them in a small saucepan over low heat and stir occasionally until heated through, about 3-5 minutes.
Tip: Add a pinch of salt or a splash of olive oil for extra flavor if desired.
Plate and serve. Arrange the baked cod on a plate alongside the warmed lentils and steamed green beans. Optionally, drizzle a little extra olive oil over the vegetables for added flavor.
Tip: Serve immediately for the best taste and texture.

Pro tips

Use fresh herbs if available for a brighter flavor.
To speed up cooking, prepare the lentils in advance and store them in the fridge.