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White fish with roast garlic & lentil mash

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.

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar

Nutritional InformationPer 1 fillet & 1/2 cup (125 mL)
Amount % Daily Value
Calories 560
Fat 10 g 15 %
Saturated 1.5 g
+ Trans 0 g
8 %
Cholesterol 200 mg
Sodium 300 mg 13 %
Carbohydrate 28 g 9 %
Fibre 9 g 36 %
Sugars 3 g
Protein 36 g

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