Recipe: Cod with Lentils and Dijon Herb Sauce

A delicious, one-dish fish entrée with a professional layered look
Cod, Fish Recipes, Heart Healthy, Lentils

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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Ingredients

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)

Instructions

  1. To make the lentils, fill a medium saucepan with water and bring to a boil over medium-high heat. Add the lentils. Simmer until tender but still hold their shape, 20 to 25 minutes. Drain.
  2. Meanwhile in a large skillet, heat 2 tablespoons of the oil over medium-high heat. Add the onion, carrot, celery and salt and cook, stirring often, until softened, about 10 minutes. Remove from the heat and stir in the tomatoes and lentils.
  3. To make the Dijon herb sauce, in a small bowl combine the parsley, basil, capers, mustard, vinegar, 3 tablespoons of the oil and the pepper.
  4. Heat the oven to 375°F.
  5. To make the fish, line a sheet pan with parchment paper. Add the fish and drizzle with the remaining 2 teaspoons oil (½ teaspoon per piece). Bake until opaque throughout and flakes easily, about 10 minutes.
  6. Serve the fish over the lentils and top with the Dijon herb sauce.

Nutrition Information

Makes 4 servings

Each serving has:

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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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