Herbed Cod and Lentil Stew

Herbed Cod and Lentil Stew

Classification: Gluten-Free • High-Protein • High-Fiber • Family-Friendly • Autism-Friendly

Looking for a comforting gluten-free fish stew, nourishing high-protein dinner, or an easy one-pot meal? This Herbed Cod and Lentil Stew combines tender cod fillets with protein-rich red lentils, tomato sauce, garlic, onion, vegetable stock, and fresh mint to create a light yet satisfying meal. Packed with wholesome ingredients and ready in under an hour, it's perfect for cosy evenings or meal prep.

At Nutrition by Angie, we love recipes that are simple, nourishing, and full of flavour. This naturally gluten-free stew delivers lean protein, fibre, and vegetables in one comforting bowl that the whole family can enjoy.

Benefits of the Main Ingredients

White Onion

Onions provide natural sweetness and depth of flavour while supplying fibre, vitamin C, and beneficial plant compounds that create a delicious base for the stew.

Garlic

Garlic adds rich savoury flavour and contains naturally occurring antioxidant compounds that complement both the tomatoes and cod beautifully.

Red Lentils

Red lentils are an excellent source of plant-based protein, fibre, iron, folate, magnesium, and potassium. As they cook, they naturally soften and thicken the stew, creating a creamy texture without the need for cream.

Tomato Sauce

Tomato sauce provides rich flavour and is naturally high in lycopene, a powerful antioxidant, along with vitamin C and potassium.

Vegetable Stock

Vegetable stock creates a light, savoury base that allows the fresh ingredients to shine while adding depth of flavour.

Cod

Cod is a lean source of complete protein and provides selenium, iodine, phosphorus, and vitamin B12. Its delicate, flaky texture makes it perfect for hearty stews.

Fresh Mint

Fresh mint adds a bright, refreshing finish while contributing naturally occurring antioxidants and balancing the richness of the tomato-based broth.

Why You'll Love This Recipe

This Herbed Cod and Lentil Stew is light, comforting, and packed with wholesome ingredients. The lentils create a naturally creamy broth, while the flaky cod and fresh mint add freshness and balance. Naturally gluten-free, high in protein, and rich in fibre, it's a nourishing meal that's ideal for busy weeknights or preparing ahead.

Whether you're looking for a healthy gluten-free fish recipe, high-protein stew, easy one-pot dinner, or a comforting family meal, this recipe is sure to become a favourite.

Autism-Friendly Benefits

The cod becomes soft and flaky while the red lentils cook into a smooth, creamy consistency, creating gentle textures that many autistic individuals may find easier to enjoy. The fish can be served in larger pieces or flaked depending on individual preference, and the mint can be omitted for a milder flavour if desired. Cod provides high-quality protein, iodine, and vitamin B12, while lentils contribute fibre, iron, and plant-based protein. As every autistic individual has unique sensory preferences, the ingredients and textures can easily be adapted to individual needs.

Tip

Serve with gluten-free crusty bread, steamed rice, or roasted potatoes for a heartier meal. Garnish with extra fresh mint, parsley, or a squeeze of lemon juice just before serving to brighten the flavours. Leftovers keep well in the refrigerator for up to three days and become even more flavourful overnight, making this an excellent meal-prep recipe.