Cod & Beluga Lentils
with Curried Carrot Purée
Serves 2
Flaky pan-seared cod served over puy lentils with a silky curried carrot purée. The carrots are simmered until tender, then blended with Greek yoghurt, warm spices, fenugreek and a touch of butter for a smooth, gently spiced sauce that feels rich but still fresh. The lentils add earthiness, fibre and substance, making this a balanced, satisfying dinner.
If you like this recipe, try my Cod & Beluga Lentils with Courgette & Pea Puree.
Tips & Tricks
Cod Cookery: Follow the instructions carefully for the best results. The more you do it, the better you’ll get! The critical steps are:
Ensure the fillets are at room temperature before hitting the pan. Get them out before you start cooking
Moisture is the enemy of browning so ensure they are dried thoroughly
The pan must be pre-heated on a medium heat (not too hot!) before adding any oil/fish. Once the fish is in, you can adjust the heat slightly, depending on your hob. It should be sizzling enthusiastically, but not smoking hot.
Don’t move it until you’re ready to flip! I cannot stress this one enough - place it in and leave it alone.
Let the pan tell you when to flip: If the fish is sticking, it probably is not ready. Once a crust has formed, it should release more easily.
Add the butter later: Butter is there for flavour and basting. Add it once the fish has started to brown, as adding it too early can cause it to burn.
Resting is part of the cooking process - a chunky fillet will need 5 minutes at least (a good rule of thumb for meat and fish is that the resting time should be roughly half the cooking time)
Equipment.
sharp knife & chopping board
blender
deep frying/sauté pan
frying pan
microwave/small saucepan (to heat the lentils)
kitchen roll
Ingredients.
300g carrots
3 heaped tbsp Greek yoghurt, or ricotta
1 tsp garam masala
½ tsp ground cumin
2 tsp dried fenugreek leaves
¼ tsp cayenne pepper
¼ tsp salt, plus more to taste
Black pepper, to taste
2 chunky cod fillets, skinless
1 tbsp neutral oil
2 tbsp butter
250g pouch cooked puy/beluga lentils
Method.
Remove the cod from its packaging, season both sides generously with salt and place on kitchen paper to dry & firm up while you prepare the rest of the dish.
Wash and slice the carrots into rounds (no need to peel). The smaller you cut them, the quicker they’ll cook. Add them to a saucepan, cover with water and simmer for around 12–15 minutes until tender.
Meanwhile, heat a frying pan over medium heat for around 5 mins until properly preheated.
Pat the cod dry a final time with kitchen paper, then add the neutral oil to the pan, followed by the cod. Press each piece down gently with a spatula for the first 5–10 seconds so the surface makes even contact with the pan.
Leave the cod to cook undisturbed for around 4–6 minutes, depending on the thickness of the fillets. Resist the temptation to move it during this time, especially if it looks like it’s sticking! Once the crust forms it becomes much easier to move. Add a knob of butter for the final minute or so, and use a spoon to baste the fish.
Meanwhile, get the puree started by adding the Greek yoghurt, garam masala, cumin, fenugreek leaves, cayenne, salt and butter to a blender jar. Set aside until the carrots are cooked.
Once the bottom of the cod is nicely golden and the fish is looking opaque around the edges it is nearly cooked. Carefully flip it and cook for a final 1–3 minutes on the second side.
Remove the fish from the pan before it’s finished cooking as it it will continue to cook whilst it rests. Allow to rest for 5 minutes whilst you finish the puree.
Use a slotted spoon to transfer the cooked carrots into the blender jar, along with a couple of tablespoons of the cooking liquid.
Blend until smooth, adding more carrot cooking water as needed to loosen the texture. Taste and adjust the seasoning.
Heat the puy lentils according to the packet instructions (usually microwave) and divide between two bowls. Spoon over the curried carrot purée, top with the rested cod, and finish with a little extra butter from the pan, a few chilli flakes or some extra fenugreek, if you like.
