Spain on a Fork > All Recipes > Main Dishes > Spanish Lentil and Cod Stew | Heart-Healthy and Packed with Flavors
All Recipes, Main Dishes / April 17, 2024

Spanish Lentil and Cod Stew | Heart-Healthy and Packed with Flavors

This Spanish Lentil and Cod Stew, known as Lentejas con Bacalao, is what simple and heart-healthy food is all about. We’re talking a ton of great flavors, basic pantry staples and all done in about 40 minutes. Serve it next to a crunchy baguette and a bottle of Spanish red wine for a complete meal.

Spanish Lentil and Cod Stew
To make this recipe, I used dried green lentils. You can also use the brown ones if you like. Either way, when you’re working with dried lentils, you don’t have to soak them overnight. Just give them a quick rinse under water and they’re ready to go.

Spanish Lentil and Cod Stew
For the fish I used cod fillets I bought frozen and thawed out. You can also use fresh cod here, as well as any other type of firm white fish. I cooked the cod fillets on a nonstick grilling pan. So need to add oil to the pan. If you don’t have a grilling pan, just use a regular nonstick pan.

Spanish Lentil and Cod Stew

TIPS & TRICKS to Make this Recipe: Important to season the stew once the lentils are cooked through. If you season beforehand, it will take the lentils longer to cook and they might end up with a tough texture. The lentils will hold for up to 3 days in the fridge and up to 3 months in the freezer.

Spanish Lentil and Cod Stew

Key Ingredients & Cookware I used in this Recipe:

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Watch the Video Below on How to Make this Spanish Lentil and Cod Stew

Spanish Lentil and Cod Stew
5 from 1 vote

Spanish Lentil and Cod Stew | Lentejas con Bacalao

Course Main Course, Stew
Cuisine Spanish
Prep Time 10 minutes
Cook Time 35 minutes
Servings 4
Calories 524 kcal
Author Albert Bevia @ Spain on a Fork


  • 4 tbsp extra virgin olive oil 60 ml
  • 1 onion
  • 6 cloves garlic
  • 1 red bell pepper
  • 2 carrots
  • 1 tsp sweet smoked Spanish paprika 2.50 grams
  • 1/2 tsp ground cumin 1.50 grams
  • 2 tomatoes
  • 1 cup dried green lentils 130 grams
  • 1 liter vegetable broth 4 1/4 cups
  • 1 bay leaf
  • 4 cod fillets 7 oz / 200 grams each
  • 2 tbsp chopped fresh parsley 8 grams
  • sea salt & black pepper


  1. Finely chop the onion, roughly chop 4 cloves of garlic, finely chop the red bell pepper, cut the carrots (peeled) into small bite-size pieces, finely grate the tomatoes and rinse the lentils under cold water

  2. Heat a stock pot with a medium heat and add in 2 tbsp (30 ml) extra virgin olive oil

  3. After a couple of minutes add in the chopped onion, garlic, red bell pepper and carrots, mix continuously, after 3 to 4 minutes and the vegetables are lightly sauteed, add in the paprika and cumin, quickly mix together, then add in the grated tomato, mix together and then simmer

  4. Once the grated tomato has slightly thickened, about 3 to 4 minutes, add in the dried lentils, vegetable broth and bay leaf, turn it up to a high heat and give it a gentle mix, when it comes to a boil, place a lid on the stock pot and lower to a low heat

  5. In the meantime, add 2 cloves garlic roughly chopped into a mortar, along with the parsley and a kiss of sea salt, using a pestle pound down on the ingredients until you make a paste-like texture, then add in 1 tbsp (15 ml) extra virgin olive oil, mix together and set aside

  6. Pat the cod fillets dry with paper towels, then pour 1 tbsp (15 ml) extra virgin olive oil over the fillets and rub all over, season with sea salt & black pepper on both sides

  7. Heat a nonstick grilling pan or regular nonstick pan with a medium heat

  8. Once the pan is nice and hot, about 6 to 7 minutes, add in the cod fillets, cook for 3 minutes per side or until cooked through, then remove from the pan and cover with foil paper

  9. After simmering the lentils for about 20 minutes they should be cooked through, you can always taste them to ensure they are done, simmer for longer if needed, season the stew with sea salt & black pepper and give it one final mix, then remove from the heat

  10. Transfer the stew into shallow bowls, top each one off with a cod fillet and then the garlic & parsley sauce, serve at once, enjoy!

Recipe Notes

Get the Spanish Paprika I used to make this Recipe (25 % OFF Your Order if you Purchase through this Link)

Nutrition Facts
Spanish Lentil and Cod Stew | Lentejas con Bacalao
Amount Per Serving
Calories 524 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g13%
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 85mg28%
Sodium 721mg31%
Potassium 1670mg48%
Carbohydrates 44g15%
Fiber 19g79%
Sugar 8g9%
Protein 51g102%
Vitamin A 7058IU141%
Vitamin C 59mg72%
Calcium 98mg10%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. Josie

    Hi! The recipe instruction says add the “grated tomato” but I don’t see this ingredient listed anywhere and how much amount. Please advise.

    20 . Apr . 2024
    • Spain on a Fork

      On the ingredients it states 2 tomatoes, and on step 1 it states “finely grate the tomatoes” 🙂 Much love

      20 . Apr . 2024
  2. Antonia Jakubek

    “Brilliant work! Please include me in your newsletter.”

    18 . Apr . 2024
    • Spain on a Fork

      Will do! Thanks for the comment 🙂 Much love

      19 . Apr . 2024
  3. Denise Barberio Honeycutt

    5 stars
    Made this dish tonight!!! It was fantastico!!!!!!!

    18 . Apr . 2024
    • Spain on a Fork

      So happy to hear that! Thanks for the comment 🙂 Much love

      18 . Apr . 2024

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