White Fish with Lentils

White Fish with Lentils

Dark brown Puy lentils have a delicate taste and texture. If you cannot find them, replace them with green lentils.

4 servings
Preparation 15 min
Cooking 40 min

320 calories per serving 


Ingredients

2 tbsp olive oil   30 mL
1 onions, finely chopped   200 g
2 stalks celery, finely chopped   140 g
1 tsp ground cumin   3 g
1 dried chili peppers, minced   0.4 g
3/4 cup green du Puy lentils (dried), rinsed and drained   150 g
2 cups vegetable broth, low-sodium, hot   500 mL
600 g cod fillet, or other firm white fish    
2 tsp lemon juice, freshly squeezed   1/4 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

It is not necessary to soak the lentils in advance.

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a skillet over medium-low heat. Add the onion, and celery then cook gently, with occasional stirring, until softened, about 7 min. Add the cumin and chili pepper then cook 1 min with stirring.
  2. Add the lentils and cook 2 min, then pour in the broth. Bring to a boil, then reduce the heat, cover and cook until the lentils are tender but still somewhat al dente, about 20-25 min.
  3. Meanwhile, rinse the fish and pat dry. Sprinkle it with the lemon juice, add salt and pepper to taste. Put the fish on top of the lentils, then cover and cook for an additional 10-12 min, depending on the size of the fillets. Check with a fork to see if the fish is cooked through.
  4. Serve immediately in the warmed dishes.

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

6 g

10 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

65 mg

Sodium

120 mg

5 %

Carbohydrate

28 g

9 %

Fibre

6 g

23 %

Sugars

5 g

Protein

37 g

Vitamin A

4 %

Vitamin C

15 %

Calcium

6 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: servings

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Vitamin B2, Vitamin C
Good source of :
Copper, Fibre, Pantothenic Acid, Vitamin D, Vitamin E, Vitamin K, Zinc
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B6
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Fibre | High Iron | High Vitamin D | Kosher | Low Saturated Fat | Low Sodium

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!