Baked Cod with Pumpkin and Red Lentils – a Gut-Loving, Autumn-Friendly Dinner
November has arrived, and so has the season for warm, comforting food that nourishes without weighing you down.
Fish is always a smart choice for lunch or dinner – especially when it’s combined with seasonal vegetables, gentle spices, and ingredients that support digestion, metabolism and gut health.
This dish does exactly that: it brings together the lean protein of cod with fibre-rich vegetables, anti-inflammatory herbs, and red lentils – all baked in one dish. It’s light, yet filling. Simple, yet deeply satisfying.
Why this dish?
✔️ Boneless cod fillet – light, delicate, rich in iodine and omega-3s, easy to digest
✔️ Pumpkin, carrot and parsley root – classic seasonal veg, rich in prebiotic fibre and beta-carotene
✔️ Red lentils – stabilise blood sugar, support gut microbiota, full of plant-based protein
✔️ One-pan recipe – easy to prep, minimal washing-up
✔️ Balanced and anti-inflammatory – with turmeric, lemon and fresh herbs to support digestion and hormone balance
Ingredients (serves 3)
- 3 boneless cod fillets (130–150 g each)
- ~400–500 g pumpkin (butternut or Hokkaido), peeled and chopped
- 2 carrots
- 1 large parsley root (or parsnip)
- 1 large onion
- 3 garlic cloves
- ¾ cup red lentils
- 1.5 cups water or light broth (veg/chicken)
- Juice of ½ lemon
- Zest of ½ lemon
- 1 tsp turmeric
- 1 tsp sweet paprika or cumin
- 1 tbsp olive oil or ghee
- Salt and pepper to taste
- Fresh parsley to serve
Instructions
- In a large pan, sauté the chopped onion and garlic in olive oil until soft.
- Add grated or chopped carrot, parsley root and pumpkin. Sauté briefly.
- Add red lentils, water or broth, turmeric, paprika and a pinch of salt.
Cover and simmer for around 10–15 minutes, until lentils are soft but still hold shape. - Transfer to an ovenproof dish. Place cod fillets on top, drizzle with lemon juice and season with salt and pepper.
- Bake uncovered at 180°C (fan oven) for 20–25 minutes.
- Sprinkle with fresh parsley and a little lemon zest before serving.
Nutrient | Amount per serving | Why it matters |
Energy | ~420 kcal | Balanced and satisfying, without excess |
Protein | ~35 g | Lean cod + lentils = tissue repair, satiety |
Total Fat | ~11 g | Mostly unsaturated (olive oil, fish) |
└ Saturated Fat | ~2.2 g | Very low – heart-friendly |
Carbohydrates | ~36 g | Lentils + root veg – low GI |
└ Sugars (natural) | ~7 g | From carrots and pumpkin |
Fibre | ~9 g | High – gut-supportive, slows digestion |
Iodine | ~80 µg (53% RDA) | Essential for thyroid, from cod |
Vitamin A (RAE) | ~620 µg (77% RDA) | Vision, immunity – mostly from pumpkin |
Vitamin B12 | ~2.1 µg (84% RDA) | Brain & nerve function – from fish |
Folate (B9) | ~140 µg (35% RDA) | Cell repair, energy metabolism |
Vitamin C | ~16 mg (20% RDA) | Immune support, enhances iron absorption |
Iron | ~3.2 mg (23% RDA) | From lentils – oxygen transport |
Magnesium | ~65 mg (17% RDA) | Nerve balance, muscle function |
Potassium | ~820 mg (23% RDA) | Regulates blood pressure, heart health |
Sodium | ~380 mg (19% RDA) | Controlled – depends on salt added |
Zinc | ~2.4 mg (24% RDA) | Immunity, wound healing |
This meal supports:
- Metabolic balance and blood sugar regulation
- Thyroid health (iodine-rich cod)
- Gut microbiota and digestion (prebiotic fibre + lentils)
- Anti-inflammatory pathways (turmeric, lemon, garlic)