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Anti-inflammatory recipe 17

Lentils provide you with masses of dietary fibre and protein, with green lentils providing more than red or yellow varieties. They are also good source of folate, thiamin, phosphorus and iron. Cod is also high in protein and also very low in fat. A typical portion provides you with 100% of your daily needs of vitamin B12 – essential for your cardiovascular health. Enjoy this recipe for cod with garlic lentils and tomatoes as a lunch or supper.

Code with garlic lentils and tomato

Serves 4 –

  • 4  cod fillets
  • Sea salt and pepper
  • 500 g green lentils cooked half way
  • 2 celery sticks
  • 1/2 medium white onion
  • 2 large cloves of garlic
  • 1 frond of thyme
  • 2 tbsp olive oil
  • 1 salad tomato
  • 1 tsp olive oil
  • 500 ml water

Method –

  • Finely dice the onion and celery and halve the garlic clove
  • Season the cod with sea salt and pepper. Both sides.
  • In a frying pan heat 2 tbsp of olive oil, being careful not to burn it. Add the onion, celery and garlic. Once the are translucent, add the lentils and thyme. Place the cod on top of the lentils and add just enough water to cover the lentils. Cook for about 12 minutes until the fish is done. Check the seasoning.
  • In a small frying pan heat the tsp of olive oil. Slice the the tomato length wise into four and season with a bit of salt.  Brown the tomatoes slightly. Serve as a garnish.

Tips –

  • Soaking the lentils in warm water overnight helps to reduce the effect of their phytates – compounds which inhibit the body’s ability to absorb some nutrients.