Looking for a healthy dinner with layers of flavour and texture? This is for you! Mashed lentils make a great bed for tender halibut while fresh herbs and seasoning add zest.

Makes 4 servings
Cooking time: N/A


  • 2 heads of garlic
  • 1 tbsp (15 mL) canola oil
  • 1 tbsp (15 mL) chopped fresh parsley
  • ¼ tsp (1 mL) fresh ground pepper

Lentil Mash

  • canola oil cooking spray
  • 2 cups (500 mL) cooked or canned green lentils
  • 1 large tomato, chopped
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) chopped fresh thyme
  • ½ cup (125 mL) reduced-sodium vegetable broth


  • 4 white fish fillets (about 1 lb./500 g)
  • ½ tsp (2 mL) curry powder
  • 1 tbsp (15 mL) chopped fresh parsley


  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 oruntil fish flakes easily when tested.
  6. Spoon lentil mixture into shallow bowl and top with fish fillets.
    Recipe Tip 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.


Serving size
1 fillet, ½ cup (125 mL) lentils per serving

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit http://www.diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 560
Total Fat 10 g
Saturated Fat 1.5 g
Cholesterol 200 mg
Carbohydrates 28 g
Fibre 9 g
Sugars 3 g
Protein 86 g
Sodium 300 mg
Potassium 2337 mg
Fish contains essential vitamins and minerals, and is high in protein and low in fat. But its all-star nutrient is heart-protecting omega-3 fatty acids. Choose ocean or freshwater options and serve baked or poached a few times a week to benefit your heart. – Megan Boschman, registered dietitian, Meadow Lake, Sask.

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