FreeNutri
Sign in

Baked Cod with Lentils and Steamed Zucchini

1133 kcal · 49 g protein · 10 minutes · 1 servings

Add to my plan
Baked Cod with Lentils and Steamed Zucchini

This wholesome dish features tender baked cod fillets paired with hearty cooked lentils and fresh steamed zucchini, all lightly dressed with olive oil and a splash of lemon juice. It’s a balanced, nutritious meal perfect for a satisfying lunch or dinner.

1133 kcal 49 g protein 10 minutes

Ingredients

  • Cod fillet 6 oz
  • Lentils 1.5 cups
  • Zucchini 1 cup
  • Olive oil 1 tbsp
  • Lemon juice 1 tbsp

Method

  1. Preheat the oven. Set your oven to 400°F (200°C) to preheat while you prepare the cod and lentils.
    Tip: Preheating ensures even cooking for the cod.
  2. Prepare the cod fillet. Pat the cod fillet dry with paper towels to remove excess moisture. Place it on a baking sheet lined with parchment paper or lightly greased with olive oil. Drizzle half the olive oil (about 1/2 tbsp) over the cod and season lightly with salt and pepper if desired.
    Tip: Drying the fish helps it bake evenly and prevents sogginess.
  3. Bake the cod. Put the baking sheet with the cod into the preheated oven. Bake for about 15-18 minutes, or until the fish flakes easily with a fork and is opaque throughout.
    Tip: Check the cod at 15 minutes to avoid overcooking.
  4. Cook the lentils. If you don’t have cooked lentils ready, rinse 1/2 cup dry lentils thoroughly. Place them in a pot with 1.5 cups of water, bring to a boil, then simmer uncovered for 20-25 minutes until tender but not mushy. Drain any excess water. If using pre-cooked lentils, simply warm them gently in a pan with the remaining olive oil (1/2 tbsp).
    Tip: Avoid overcooking lentils to keep their texture firm.
  5. Steam the zucchini. While the cod and lentils cook, wash and slice the zucchini into rounds or half-moons. Place them in a steamer basket over boiling water, cover, and steam for about 5-7 minutes until tender but still slightly crisp.
    Tip: Do not oversteam zucchini to preserve nutrients and texture.
  6. Combine and season. Once everything is cooked, plate the baked cod alongside the warm lentils and steamed zucchini. Drizzle the lemon juice evenly over the cod and vegetables to add brightness and flavor.
    Tip: Add freshly ground black pepper or a sprinkle of fresh herbs like parsley for extra flavor.
  7. Serve and enjoy. Serve your balanced meal immediately while warm. Enjoy the combination of flaky fish, hearty lentils, and fresh zucchini for a nutritious and satisfying dish.
    Tip: Pair with a glass of water or light white wine if desired.

Pro tips

  • Patting the cod dry before baking helps it cook evenly and develop a nice texture.
  • Cooking lentils in advance and storing them in the fridge saves time for quick meals.