Pan-Seared Cod with Radish & Lentil Salad

This pan-seared cod pairs with a whole-grain mustard vinaigrette for a pop of tangy flavor that elevates this simply cooked piece of fish.

Seared Cod with Radish & Lentil Salad
Photo: Jason Donnelly
Active Time:
35 mins
Total Time:
45 mins


  • 3 cups low-sodium no-chicken or chicken broth

  • 1 cup dried black lentils (see Tip), picked over and rinsed

  • 3 tablespoons red-wine vinegar

  • 2 teaspoons whole-grain mustard

  • ¾ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • 6 tablespoons extra-virgin olive oil, divided

  • ½ cup chopped pecans, toasted

  • ½ cup thinly sliced radishes

  • 1 medium shallot, thinly sliced

  • 2 tablespoons chopped fresh mint, plus more for garnish

  • 2 tablespoons chopped fresh parsley, plus more for garnish

  • 1 ¼ pounds cod fillet, cut into 4 portions

  • ¼ cup cornstarch


  1. Combine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until the lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth.

  2. Meanwhile, whisk vinegar, mustard and 1/4 teaspoon each salt and pepper in a medium bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl.

  3. Add the lentils, pecans, radishes, shallot, mint, parsley and 1/4 teaspoon salt to the dressing in the medium bowl and stir to combine.

  4. Pat cod dry and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Dredge the cod in cornstarch, pressing to adhere and gently shaking off any excess. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the cod and cook, flipping once, until it's golden brown and flakes easily with a fork, 8 to 12 minutes.

  5. Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired.


Also known as Beluga lentils, these round black lentils have a firmer bite and hold their shape better than other varieties when cooked. You can find them with dried beans in well-stocked grocery stores or online. French green lentils work well in their place.

Nutrition Facts (per serving)

561 Calories
32g Fat
32g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. cod & 3/4 cup salad
Calories 561
% Daily Value *
Total Carbohydrate 32g 12%
Dietary Fiber 6g 21%
Total Sugars 4g
Protein 33g 66%
Total Fat 32g 41%
Saturated Fat 4g 20%
Cholesterol 54mg 18%
Vitamin A 12IU 0%
Sodium 688mg 30%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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