White Fish with Lentils

13 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.

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Preparation : 15 min Cooking : 40 min
320 calories/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, 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] 0.2 g
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 (310 g)

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

Net Carbs

22 g

Protein

37 g

Vitamin A

4 %

Vitamin C

14 %

Calcium

6 %

Iron

35 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

13 Reviews (12 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Maria M.
april 11, 2020 | I would make this recipe again

I added garlic after onions. Added chopped carrots with the celery and also added tomato sauce. My typical Greek lentil dish . Omitted the red peppers. Putting the fish in the pot last 10 minutes really works well and liked using less pans/pots to cook. Came out moist and delicious . Guests loved and will make again. Used alaskan cod from traders joes in the frozen section. ????Maria Otherwise, delicious

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