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

By Spain on a Fork · 45 min

Ingredients

Instructions

1. Finely chop the onion, roughly chop 4 garlic cloves, finely chop the red bell pepper, cut the peeled carrots into small bite-size pieces, finely grate the tomatoes and rinse the lentils under cold water.
2. Heat 2 tbsp (30 ml) olive oil in a stock pot over medium heat. Add the onion, garlic, bell pepper and carrots and stir for 3-4 minutes until lightly sautéed. Add the paprika and cumin and stir quickly.
3. Add the grated tomato and simmer until slightly thickened, about 3-4 minutes.
4. Add the lentils, vegetable broth and bay leaf. Raise the heat, stir gently, and once boiling, cover and reduce to low heat.
5. Meanwhile, pound 2 roughly chopped garlic cloves, the parsley and a pinch of sea salt in a mortar into a paste. Add 1 tbsp (15 ml) olive oil, mix and set aside.
6. Pat the cod fillets dry, rub them with 1 tbsp (15 ml) olive oil and season both sides with sea salt and black pepper.
7. Heat a nonstick pan over medium heat for about 6-7 minutes until hot. Cook the cod 3 minutes per side, or until cooked through, then remove and cover with foil.
8. Simmer the lentils for about 20 minutes until cooked through, adding more time if needed. Season the stew with sea salt and black pepper, mix once more and remove from heat.
9. Spoon the stew into shallow bowls, top each with a cod fillet and spoon over the garlic and parsley sauce. Serve immediately.

Summarized from Spain on a Fork's video. Watch it for the details.

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GarlicOnionTomatoCarrotBell pepperLentilCodGreen lentil