Summary
Lent is a 40-day period during which meat is traditionally avoided. What starts for many as a religious commitment often turns into an opportunity to eat better. In this guide: Lent: 40 days to rediscover fish, Cod recipes for Lent, Tuna and bonito recipes.
Lent: 40 days to rediscover fish
Lent is a 40-day period during which meat is traditionally avoided. What starts for many as a religious commitment often turns into an opportunity to eat better. Fish is easier to digest, lighter, and, when well-cooked, just as flavorful as any meat.
The problem is usually a lack of ideas. After the first week, many repeat the same 3 recipes. That's why we've prepared this guide with varied fish recipes to make the 40 days of Lent anything but boring.
At Bacalalo, we have been working with Icelandic cod and Cantabrian preserves since 1990. We know the product and we know what works in the kitchen.
Cod recipes for Lent
Cod is the quintessential Lenten fish. It can be preserved for months thanks to salting, has an intense flavor, and lends itself to dozens of different preparations.
Baked cod with vegetables
Preheat oven to 200°C (400°F). Cut 2 red peppers, 2 zucchinis, and 1 eggplant into large cubes. Place them on a baking sheet with oil, salt, and thyme. Bake for 20 minutes. Place 4 desalinated cod loins on top, drizzle with a little oil, and bake for 12 more minutes. The cod will be juicy, and the vegetables will add a sweet touch.
Brandade de morue (Cod Brandade)
Cook 400g of desalinated cod in milk for 10 minutes over low heat. Drain (reserve the milk). Flake the cod and mix it with 200g of cooked and mashed potato. Gradually add olive oil in a thin stream while stirring, as if making aioli. If it's too thick, add a little of the cooking milk. Serve warm with toast.
Confit cod with pisto
Confit 4 cod loins in olive oil at 65°C (150°F) for 20 minutes (use a thermometer). Separately, prepare a pisto: sauté onion, green pepper, red pepper, zucchini, and tomato, each separately, and mix at the end. Serve the cod over the pisto. The texture of confit cod is silky, almost creamy.
Tuna and bonito recipes
Tuna and bonito are oily fish with a lot of flavor. They stand up well to cooking and combine with strong flavors.
Marmitako
The quintessential Basque seafood stew. Sauté 1 onion, 1 green pepper, and 3 minced garlic cloves. Add 1 tablespoon of paprika de la Vera and stir quickly. Add 800g of "cascadas" potatoes (broken with a knife, not cleanly cut) and 600ml of fish stock. Cook for 20 minutes. Add 500g of bonito in large cubes and cook for only 5 more minutes. The bonito should not be overcooked, or it will become dry.
Onion-braised tuna
Cut 3 large onions into thin julienne strips. Sauté them over low heat for 40 minutes with oil, salt, and 1 bay leaf until caramelized. Sear 4 slices of fresh tuna (2cm thick) in a very hot pan: 1 minute per side. It should be pink inside. Serve over the onions. Total time: 45 minutes.
Quick everyday recipes
Not every day of Lent is for cooking for 2 hours. These recipes can be made in under 30 minutes.
Baked sardines with lemon
Place 1 kg of clean sardines on a baking sheet. Season with oil, coarse salt, lemon slices, and a couple of crushed garlic cloves. Bake for 15 minutes at 220°C (425°F). Done. Baked sardines don't splatter oil like fried ones, and the kitchen stays clean.
Flaked cod omelet
Flake 200g of desalinated cod. Sauté 1 finely chopped onion until transparent. Beat 6 eggs with the cod and onion. Cook the omelet over medium-low heat for 4 minutes per side. The cod adds a salty touch, making it unnecessary to add salt to the eggs.
Pasta with anchovies and cherry tomatoes
Cook 400g of spaghetti. Separately, heat oil with 3 sliced garlic cloves, 8 Cantabrian anchovy fillets (they'll dissolve on their own), and 200g of cherry tomatoes cut in half. Sauté for 3 minutes. Mix with the pasta and a handful of fresh parsley. Dinner done in 15 minutes.
Lenten soup and stew recipes
Hearty dishes are comforting. They are perfect for the cold days that still remain between February and April.
Fish soup
Make a sofrito with 1 onion, 1 leek, 1 carrot, and 2 garlic cloves. Add 1 kg of rockfish (scorpionfish, redfish, monkfish scraps). Cover with 1.5 liters of water and 200ml of white wine. Cook for 30 minutes. Strain, blend the vegetables and some of the fish, and pass through a fine-mesh sieve. Adjust salt. Serve with croutons.
Chickpeas with spinach and cod
A simplified Lenten stew. Cook 400g of chickpeas (or use canned to save time). Sauté 1 onion, 3 garlic cloves, and 1 teaspoon of sweet paprika. Add 300g of fresh spinach and the chickpeas with some broth. Incorporate 300g of desalinated and flaked cod. Cook for 10 minutes. Serve with a hard-boiled egg on top.
How to organize your weekly Lenten menu
The key to not repeating dishes is to alternate types of fish and cooking techniques.
- Monday: Quick recipe (sardines, omelet, pasta with anchovies).
- Tuesday: Stew or hearty dish (marmitako, fish soup).
- Wednesday: Baked fish (cod, sea bass, sea bream).
- Thursday: Salad with canned fish (tuna, anchovies, mackerel).
- Friday: More elaborate recipe (cod pil pil, brandade, confit).
On weekends, improvise with what you find fresh at the market. Seasonal fish is always cheaper and tastes better.
Another recommendation: always keep quality preserves in your pantry. A good jar of Cantabrian anchovies or a can of albacore tuna can solve any meal in minutes.
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View Icelandic cod →Frequently Asked Questions
Which days of Lent can you not eat meat?
According to Catholic tradition, meat is not eaten on Ash Wednesday, the Fridays of Lent, and Good Friday. The rest of the days are a personal choice. Many people take advantage of it to reduce meat consumption for the entire 40 days.
Are fish and seafood allowed during Lent?
Yes. Lenten abstinence refers only to the meat of land animals (beef, pork, chicken, lamb). Fish, seafood, eggs, and dairy products are permitted.
How much cod do I need to feed a family of 4?
Estimate between 200 and 250g of desalinated cod per person. For a family of 4, you'll need between 800g and 1kg. If it's for fritters or croquettes, 400-500g will be plenty.
Can I freeze leftover fish dishes?
Stews and hearty dishes freeze very well: marmitako, chickpeas with cod, fish soup. They last 2-3 months in the freezer. Baked or grilled recipes lose texture when frozen; it's best to consume them within 1-2 days by storing them in the refrigerator.
What canned fish are best for Lent?
The essentials: Cantabrian anchovies in olive oil, albacore tuna in escabeche or oil, pickled mussels, and sardines in oil. At Bacalalo.com you'll find artisan-selected premium preserves.
When does Lent begin and end in 2026?
Lent 2026 begins on Wednesday, February 18th (Ash Wednesday) and ends on Thursday, April 2nd, just before the Paschal Triduum. These are 40 days of preparation leading up to Holy Week, which this year runs from March 29th to April 5th.
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