Summary
Lenten meals don't have to be complicated. In fact, the best fish and seafood recipes are the simplest: few ingredients, short cooking times, and clean flavors. In this guide: Lenten recipes that turn out perfectly every time, Shredded cod omelette, Baked cod with tomato and olives.
Lenten Recipes That Turn Out Perfectly Every Time
Lenten meals don't have to be complicated. In fact, the best fish and seafood recipes are the simplest: few ingredients, short cooking times, and clean flavors.
We have selected 10 Lenten recipes designed for everyday family meals. All of them can be prepared in less than 45 minutes. Some, in less than 20. And all of them are liked by children and adults alike, which is what really matters when you have to cook on a Lenten Friday with half the family at home.
Cod is the star in most dishes. It is the traditional Lenten fish, but also for pure logic: it keeps well, is versatile, and lends itself to a thousand preparations. If you buy it already desalted, you save 48 hours of soaking and go straight to cooking.
1. Shredded Cod Omelette
Time: 15 minutes | Difficulty: very easy
Shred 200g of desalted cod into fine strips. Beat it with 6 eggs, a pinch of chopped parsley, and, if you like, sautéed spring onion. Cook the omelette over medium-low heat for 4-5 minutes per side.
It's juicy on the inside and lightly golden on the outside. Serve it with a green salad for a Lenten dinner ready in a quarter of an hour.
2. Baked Cod with Tomato and Olives
Time: 30 minutes | Difficulty: easy
Place 4 loins of desalted cod in a baking dish. Cover them with a base of crushed natural tomato (400g), pitted black olives, capers, and a drizzle of extra virgin olive oil.
Bake at 200 °C for 18-20 minutes. The cod remains juicy under the sauce, and you don't need to keep an eye on it. Serve with rustic bread for dipping.
3. Cod Croquettes
Time: 40 minutes (plus resting time) | Difficulty: medium
Prepare a thick béchamel with 60g of butter, 60g of flour, and 500ml of milk. Add 200g of very finely shredded desalted cod and a teaspoon of nutmeg. Mix well, pour into a tray, and let cool for 2 hours in the refrigerator.
Form the croquettes, coat them in beaten egg and breadcrumbs, and fry them in hot oil (180 °C) for 2-3 minutes. Remove them onto absorbent paper. They can be frozen before frying.
4. Cod Salad with Orange and Red Onion
Time: 10 minutes | Difficulty: very easy
Shred 250g of desalted cod into flakes. Peel 2 oranges (removing all white pith) and slice them thinly. Cut half a red onion into very thin rings and place them in cold water for 5 minutes to soften their flavor.
Assemble the salad on a large plate: cod, orange, drained onion, black olives, and a handful of lamb's lettuce leaves. Dress with extra virgin olive oil, Sherry vinegar, and a little oregano. A fresh, beautiful, and instantly ready dish.
5. Quick Chickpea Stew with Spinach and Cod
Time: 25 minutes (with canned chickpeas) | Difficulty: easy
Sauté 1 chopped onion and 3 garlic cloves in olive oil. Add a teaspoon of sweet paprika, stir for 10 seconds, and add 2 drained cans of chickpeas (800g). Cover with water or fish broth, add 200g of fresh spinach, and cook for 10 minutes.
Add 300g of desalted cod cut into pieces. Cook for 8 more minutes over low heat. Adjust salt and serve with a hard-boiled egg cut in half on each plate. This is the express version of the traditional Lenten stew.
6. Baked Tuna Empanadillas
Time: 30 minutes | Difficulty: easy
Mix 2 cans of drained tuna with sautéed onion, chopped red pepper, and homemade tomato sauce (4 tablespoons). Fill empanadilla wrappers, seal them with a fork, brush them with beaten egg, and bake at 200 °C for 15-18 minutes until golden.
Baked, they are crispy and light. Perfect for children to eat fish without complaining.
7. Express Garlic Prawns
Time: 8 minutes | Difficulty: very easy
Heat 100ml of olive oil in a small clay pot. When hot (not smoking), add 4 sliced garlic cloves and a chopped chili pepper. As soon as the garlic starts to brown (30 seconds), add 300g of peeled prawns. Cook for 2-3 minutes, turning them once. Remove from heat, add chopped parsley, and serve with bread for dipping.
The secret: don't let the garlic burn. If it turns dark, discard it and start again.
8. Hake in Almond Sauce
Time: 25 minutes | Difficulty: easy
Flour 4 hake slices and brown them in a pan with oil. Set aside. In the same oil, fry 20 raw almonds and 2 slices of day-old bread. Blend with 2 garlic cloves, saffron (a few strands), parsley, and a glass of fish broth.
Pour the sauce over the hake and cook all together for 8-10 minutes over low heat. The almond sauce thickens on its own and becomes velvety.
9. Huevos Rotos with Cod and Peppers
Time: 20 minutes | Difficulty: easy
Fry potatoes cut into thick sticks until crispy. In another pan, sauté strips of green and red pepper. Add 150g of shredded desalted cod and cook for 3 minutes.
Arrange the potatoes on a plate, top with the cod and peppers, and crown with 2 fried eggs with runny yolks. Break the yolks when serving. Hearty, flavorful, and very easy.
10. Quick Cod Fritters
Time: 25 minutes | Difficulty: easy
Mix 200g of shredded desalted cod with 2 eggs, 100g of flour, 1 grated garlic clove, chopped parsley, and a pinch of baking powder. The batter should be thick, like a thick béchamel. If it's too dense, add a tablespoon of milk.
Fry spoonfuls of batter in hot oil (170-180 °C) for 3-4 minutes, flipping them halfway through. Remove them onto absorbent paper. Serve hot with homemade aioli or simply with lemon. For the complete traditional recipe, consult our more elaborate version.
Tips for Stress-Free Lenten Cooking
After years of cooking Lenten dishes at Mercat del Ninot, these are our favorite tricks:
- Buy pre-desalted cod. You save 48 hours of planning. At Bacalalo we send it ready to cook.
- Make stew the day before. All stews and legume dishes improve after resting overnight.
- Freeze croquettes and fritters. Prepare them in advance and fry them on the same day.
- Do not reheat cod too much. It loses texture. It's best to heat it gently over low heat or in the oven at 150 °C for a few minutes.
- Always have eggs at home. Omelets, huevos rotos, boiled eggs for stew... they are the perfect Lenten wildcard.
Frequently Asked Questions about Lenten Recipes
Can I use frozen cod for these recipes?
Yes. Thaw it in the refrigerator for 12 hours. Drain it well before cooking and pat it dry with kitchen paper, especially if you are going to fry or brown it.
What if I don't like cod?
Substitute with hake, monkfish, or perch in most recipes. For stews, chickpeas alone with spinach and hard-boiled egg work well.
How many of these recipes can be prepared the day before?
The stew, croquettes (unfried), empanadillas (unbaked), and salad (undressed) can be prepared the day before without any problem. Baked cod and fritters are best freshly made.
Are they suitable for children?
All of them. Croquettes, empanadillas, and huevos rotos are usually children's favorites. The cod omelette also works very well if you shred the fish finely.
How much cod should I buy for 4 people?
For a main course, 600-800g of desalted cod. If it's for stew or as a shared ingredient, 400g is sufficient.
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