White Fish with Roast Garlic & Lentil Mash
Recipe courtesy of Diabetes Canada
A healthy dinner with layers of flavour and texture.
Mashed lentils make a great bed for tender halibut while fresh herbs and seasoning add zest.
Prep Time: 5 minutes • Cook Time: 10 minutes
Calories: 560 • Serving Size: 4
Ingredients
Roasted Garlic
2 heads of garlic
1 tbsp (15 mL) canola oil
1 tbsp (15 mL) chopped fresh parsley
1⁄4 tsp (1 mL) fresh ground pepper
Lentil Mash
canola oil cooking spray
2 cups (500 mL) cooked or canned, rinsed and drained, green lentils
1 large tomato, chopped
2 cloves garlic, minced
2 tsp (10 mL) chopped fresh thyme
1⁄2 cup (125 mL) reduced-sodium vegetable broth
Fish
4 white fish fillets (about 1 lb/500 g)
canola oil cooking spray
1⁄2 tsp (2 mL) curry powder
1 tbsp (15 mL) chopped fresh parsley
Instructions
1. Preheat oven to 400 °F (200 °C).
2. Cut stem off garlic heads to expose cloves. Wrap with foil and roast for about 1 hour until very soft. Let cool slightly. Squeeze out garlic cloves from each head and mash in canola oil with fork. Stir in parsley and pepper; set aside.
3. To prepare lentil mash: spray nonstick skillet with canola oil cooking spray and over medium heat, add lentils, tomatoes, garlic and thyme. Cook for 5 minutes; mash slightly. Stir in broth and keep warm.
4. Spray fish fillets with canola oil cooking spray and sprinkle with curry powder and parsley. Preheat oven to 350 °F (180 °C).
5. In nonstick, ovenproof skillet over medium-high heat, sear fish on both sides. Spread roasted garlic mixture on top of fillets and place in oven for about 5 minutes or until fish flakes easily when tested.
6. Spoon lentil mixture into shallow bowl and top with fish fillets.
Notes
If using canned lentils, rinse and drain them first. Also, you can roast multiple garlic heads ahead of time and freeze them for later use. Simply thaw before using in the recipe.
Nutritional Information Per 1 fillet & ½ cup (125 mL)
Calories 560 • Fat 10g (15% daily value) • Saturated 1.5g + Trans 0g (8% daily value) • Cholesterol 200 mg • Sodium 300mg (13% daily value) • Carbohydrate 28g (9% daily value) • Fibre 9g (36% daily value) • Sugars 3g • Protein 36g
