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White Fish with Lentils

4 Reviews
100% would make this recipe again

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

Preparation : 15 min Cooking : 40 min
320 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

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
2 tsp lemon juice, freshly squeezed
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (310g)

Amount

% Daily Value

Calories

320

Fat

6 g

10 %

Saturated 0.9 g
+ Trans 0 g

5 %

Cholesterol

60 mg

Sodium

120 mg

5 %

Carbohydrate

28 g

9 %

Fibre

6 g

23 %

Sugars

5 g

Protein

37 g

Vitamin A

4 %

Vitamin C

14 %

Calcium

6 %

Iron

35 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 4 ½
Fats 1

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again