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)
- 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.
- 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.
- 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.
- Heat the oven to 375°F.
- 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.
- Serve the fish over the lentils and top with the Dijon herb sauce.
Makes 4 servings
Each serving has:
Total fat 21g
Saturated fat 3g
Dietary fiber 6g
Added sugar 0g