Spanish Lentil and Cod Stew | Heart-Healthy and Packed with Flavors

cod

🥗Healthier: pollock

💰Cheaper: canned tuna

Canned tuna is more affordable and has a similar texture.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is a cost-effective alternative for cooking.

smoked paprika

🥗Healthier: regular paprika

💰Cheaper: sweet paprika

Sweet paprika offers a similar flavor without the smoke.

parsley

🥗Healthier: cilantro

💰Cheaper: spinach

Spinach can add freshness at a lower cost.

Finely chop one medium onion.

Roughly chop four cloves of garlic.

Finely chop one red bell pepper.

Cut two peeled carrots into small bite-sized pieces.

Grate two tomatoes to yield half a cup of tomato sauce (120 grams).

Add one cup of dried lentils (130 grams) into a fine sieve and rinse under water.

Heat a stock pot over medium heat and add 2 tbsp of extra virgin olive oil (35 ml).

Add the chopped onion, garlic, bell pepper, and carrots to the pot and sauté for about 3-4 minutes until the onion is translucent.

Add 1 tsp of sweet smoked Spanish paprika (2 and 1/2 grams) and 1/2 tsp of ground cumin (1 and 1/2 grams) to the pot and mix well.

Add the grated tomato to the pot and simmer for 3-4 minutes until slightly thickened.

Add the drained lentils and 1 liter of vegetable broth (4 and 1/4 cups) to the pot along with one bay leaf.

Turn the heat to high and mix gently until it comes to a boil. Cover and reduce heat to low, simmering for about 20 minutes until lentils are cooked through.

In the meantime, prepare the garlic and parsley mixture by adding two chopped garlic cloves, 2 tbsp of chopped fresh parsley (8 grams), and a pinch of sea salt into a mortar and pound into a paste.

Add 1 tbsp of extra virgin olive oil (15 ml) to the garlic and parsley paste and mix well, then set aside.

Pat two cod fillets (7 oz or 200 grams each) dry with paper towels, drizzle with olive oil, and season with sea salt and freshly cracked black pepper on both sides.

Heat a non-stick grilling pan over medium heat and add the cod fillets, cooking for about 3 minutes per side until cooked through.

After 20 minutes, check the lentils for doneness and adjust seasoning with sea salt and black pepper if needed.

Remove the stock pot from heat and transfer some stew into a shallow bowl, topping it with a cod fillet and the garlic and parsley sauce.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens