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Seared Cod with Lentil Salad and Sauteed Zucchini

530 kcal · 22 g protein · 15 minutes · 2 servings

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Seared Cod with Lentil Salad and Sauteed Zucchini

This wholesome dish features tender, seared cod fillets paired with a hearty lentil salad and lightly sautéed zucchini. It's a balanced meal that combines protein, fiber, and healthy fats for a nutritious and satisfying plate.

530 kcal 22 g protein 15 minutes

Ingredients

  • cod fillet 5 oz
  • cooked lentils 3/4 cup
  • zucchini 1 cup
  • olive oil 1 tbsp
  • salt to taste
  • black pepper to taste
  • lemon wedge 1

Method

  1. Prepare Ingredients. Rinse the cod fillet under cold water and pat dry with paper towels. Slice the zucchini into approximately 1/4-inch thick rounds. If using canned lentils, rinse them under cold water and drain well.
    Tip: Drying the cod well helps achieve a nice sear.
  2. Cook the Lentil Salad. Place the cooked lentils in a medium bowl. Drizzle about half a tablespoon of olive oil over them and season with a pinch of salt and pepper. Toss gently to combine. Set aside at room temperature.
    Tip: You can add chopped fresh herbs like parsley or a squeeze of lemon juice for extra flavor if desired.
  3. Sauté the Zucchini. Heat half a tablespoon of olive oil in a non-stick skillet over medium heat. Add the sliced zucchini in a single layer. Cook for about 3-4 minutes on each side until they are tender and lightly golden. Season with a pinch of salt and pepper while cooking. Remove from heat and set aside.
    Tip: Avoid overcrowding the pan to ensure even cooking and browning.
  4. Sear the Cod. In the same skillet, add a small drizzle of olive oil if needed and heat over medium-high heat. Season both sides of the cod fillet with salt and pepper. Place the cod in the skillet and cook without moving for about 3-4 minutes until the bottom is golden and the fish releases easily from the pan. Flip and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork.
    Tip: Do not press down on the fish while cooking to keep it moist and tender.
  5. Plate and Serve. Divide the lentil salad evenly between two plates. Arrange the sautéed zucchini alongside. Place the seared cod fillet on top or next to the lentils. Optionally, garnish with a lemon wedge to squeeze over the fish before eating.
    Tip: Serve immediately while the cod is warm for the best taste.

Pro tips

  • Use a non-stick or well-seasoned skillet to prevent the cod from sticking.
  • Patting the fish dry before cooking helps achieve a better sear and crust.