Mediterranean Flaky Cod with Warm Vegetable-Lentil Salad

Name: Mediterranean Flaky Cod with Warm Vegetable-Lentil Salad
Cuisine: Mediterranean, Spanish, European
Ingredients: 4 × 12-oz skinless, boneless cod fillets (24 oz); 6 tbsp extra-virgin olive oil; Kosher salt, black pepper; 4 garlic cloves, thinly sliced; 4 tsp black or yellow mustard seeds; 1"-piece fresh ginger, peeled and finely grated; 4 tsp curry powder (vadouvan or Madras-style); 1 cup cooked green or brown lentils; 2 cups chopped mixed Mediterranean vegetables (try zucchini, bell pepper, fennel, or thinly sliced carrots); 2 cups baby spinach or arugula; 1 small red onion, thinly sliced; Zest and juice of 1 lemon; Fresh herbs: chopped parsley or cilantro

5 steps

Updated at: Sat, 02 Aug 2025 03:53:27 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories604.4 kcal (30%)

Total Fat27.9 g (40%)

Carbs19.6 g (8%)

Sugars4.3 g (5%)

Protein64.9 g (130%)

Sodium606.4 mg (30%)

Fiber7.3 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4 x 12 ozskinless boneless cod fillets

6 Tbspextra-virgin olive oil

4 tspblack mustard seeds

or yellow

1 "fresh ginger

piece, peeled and finely grated

4 tspcurry powder

vadouvan or Madras-style

1 cupgreen lentils

cooked, or brown

2 cupsmixed Mediterranean vegetables

chopped, try zucchini, bell pepper, fennel, or thinly sliced carrots

2 cupsbaby spinach

chopped parsley or cilantro

Instructions

Step 1

Cook fish: Preheat oven to 325°F (160°C). Rub cod with 2 tbsp olive oil, season lightly. Bake on parchment-lined sheet 12–16 minutes until just cooked and flaky.

Step 2

Sauté veggies: Heat 2 tbsp olive oil in a large skillet over medium. Add the chopped vegetables and red onion; sauté with a pinch of salt for 5–7 minutes until just tender. Stir in baby spinach/arugula to wilt at the end.

Step 3

Cook spices: In a small skillet, heat remaining 2 tbsp olive oil. Add garlic and mustard seeds, cook until garlic is golden and seeds pop (about 4 min). Stir in ginger and curry powder, cook until fragrant (20 sec), remove from heat, season lightly.

Step 4

Toss Salad: In a bowl, combine sautéed vegetables, cooked lentils, lemon zest, and juice. Toss gently to combine, add herbs.

Step 5

Assemble: Serve cod fillets with the warm lentil-vegetable salad. Drizzle garlic-curry oil over fish and salad.