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A delicious, one-dish fish entrée with a professional layered look
Green lentils form the base of this delicious fish dish, while a green fresh-herb sauce with plenty of flavor and phytonutrients to top things off. Simple, roasted cod (good for your heart) goes right in-between, creating a pretty layered look you’d expect from a restaurant chef. Easy enough for weeknight dinners, but special enough for weekend guests.
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¾ cup green lentils, rinsed
5 tablespoons plus 2 teaspoons extra-virgin olive oil
1 yellow onion, chopped
1 carrot, chopped
1 rib celery, chopped
¼ teaspoon kosher salt
1 cup grape tomatoes, quartered
¼ cup chopped flat-leaf parsley
8 basil leaves, chopped
1 tablespoon capers, chopped
½ teaspoon Dijon mustard
1 tablespoon white wine vinegar
⅛ teaspoon freshly ground black pepper
4 4-ounce pieces cod fillet (you can also use tilapia)
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Makes 4 servings
Each serving has:
Calories 425
Total fat 21g
Saturated fat 3g
Protein 31g
Carbohydrate 49g
Dietary fiber 6g
Sugar 5g
Added sugar 0g
Cholesterol 49mg
Sodium 315mg
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