Cod & Beluga Lentils
with Courgette & Pea Purée
Serves 2
I love recipes like this. The kind that look and feel a bit cheffy (yes, I heard you grumble at the word purée), even though they’re actually very easy to make and happen to be seriously nutritious too.
The vegetables are sautéed until soft and sweet, then blended with ricotta into a smooth green sauce that feels rich whilst still fresh and balanced. The cod is pan-fried until golden, but still soft and flaky inside, and it’s served over beluga lentils, which are nutrient-dense and add a lovely contrast in texture.
Tips & Tricks
Dry fish: Patting the cod dry and salting it ahead of cooking helps firm up the flesh and gives you a much better chance of getting that golden crust. Put cold, damp, unseasoned cod straight into a pan and the results will be distinctly underwhelming.
Hot pan: Make sure your frying pan is thoroughly preheated before you start. About 5 minutes over a medium-high heat with no oil usually does the job. Add the oil once the pan is hot, then lay the fish in and press it down gently for the first few seconds so the surface gets proper contact with the pan.
Equipment.
sharp knife & chopping board
blender
deep frying/sauté pan
frying pan
microwave/small saucepan (to heat the lentils)
Ingredients.
1 courgette
100g / ¾ cup frozen peas, or fresh
2 tbsp extra-virgin olive oil
½ tsp dried tarragon, or a few sprigs of fresh
½ tsp dried dill, or a few sprigs of fresh
1 garlic clove
Salt, to taste
Splash of water
120g / ½ cup ricotta
2 large cod fillets, skinless
1 tbsp neutral oil
1 knob butter
250g cooked beluga lentils, like this Merchant Gourmet pouch
Fresh chives/dill, to serve
Method.
Remove the cod from its packaging, season both sides with salt and place on kitchen paper to dry slightly while you prepare the rest of the dish.
Cut the courgette into half-moon slices. Heat the olive oil in a sauté pan over medium heat and cook the courgette with a pinch of salt for 6–8 minutes until golden and beginning to soften and collapse.
Finely chop the garlic. Add it to the pan with the peas, dried tarragon, dried dill and a small splash of water. Cook for another 2–3 minutes until the peas are tender.
Transfer the vegetables to a food processor with the ricotta. Blend until completely smooth, adding a little more water if needed to loosen the texture. Taste and adjust seasoning.
Heat a separate frying pan until very hot. Add the neutral oil, then carefully place the cod fillets into the pan, pressing gently for a few seconds to ensure good contact.
Cook the cod for about 8 minutes until nearly cooked through - do not try to move it during this time, you must allow a deep golden crust to form. Add the butter about half way through, so it doesn’t burn.
Flip and cook for a final 2–3 minutes on the other side. Remove from the pan and allow to rest for about 5 minutes.
Heat the beluga lentils according to the packet instructions and divide between two bowls. Spoon over the courgette and pea velouté, top with the rested cod, and finish with finely chopped chives/dill.
