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
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 (or tilapia)
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.
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
Food & Nutrition
