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.

EatingWell Magazine, May 2021


Credit: Jason Donnelly

Recipe Summary

35 mins
45 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

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

  • 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.

  • 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

4 oz. cod & 3/4 cup salad
561 calories; fat 32g; cholesterol 54mg; sodium 688mg; carbohydrates 32g; dietary fiber 6g; protein 33g; sugars 4g; saturated fat 4g; vitamin a iu 12IU.