Baked cod with capers and spicy tomato lentils

Serves 4

For the cod 

  • 4 sustainable cod fillets or other white fish fillets
  • salt and pepper for seasoning
  • The juice of half a lemon
  • 1 tbsp capers in brine
  • 1 tbsp extra virgin olive oil
  • A handful of fresh parsley to garnish

For the spicy tomato lentils

  • 1 packet ready cooked puy lentils
  • 1 can of chopped tomatoes
  • 1 tbsp extra virgin olive oil
  • 1 red onion diced
  • 1 garlic clove minced
  • 1/2 tsp cayenne pepper
  • 1 tbsp tomato paste
  • 1 tsp brown sugar/coconut sugar (optional)
  • 1 tsp sea salt


  • Heat the oven to 180 degrees Celsius
  • Place the cod fillets on a baking tray covered with baking paper
  • Add the oil – a little to each cod fillet
  • Squeeze the lemon over the cod fillets and evenly scatter the capers
  • Season with sea salt and black pepper and place in the oven for about 20 minutes


  • Next heat the remaining tbsp of olive oil in a heavy-bottomed medium saucepan
  • Add the onion and cook for about 5 mins or until translucent
  • Now add the minced garlic and cook for a further minute
  • Add the cayenne pepper and stir into the onions and garlic
  • Pour in the tinned tomatoes, and add the tomato paste, salt and sugar (if using)
  • Stir and cook for about 15 minutes whilst the fish is in the oven
  • Add the ready-cooked lentils to the tomato sauce and heat before serving


  • Place a cod fillet on top of a pile of spicy tomato lentils
  • Sprinkle with chopped parsley and serve