White Fish with Roasted Garlic and Lentil Mash

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

Recipe courtesy of Hello Canola and Emily Richards.

White Fish with Roasted Garlic and Lentil Mash

Looking for a healthy dinner with layers of flavour and texture? This is for you!

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Course: Main Course

Preparation: Bake, Roasting, Saute/Stir-fry

Prep Time: 15 minutes minutes

Cook Time: 1 hour hour 10 minutes minutes

Total Time: 1 hour hour 25 minutes minutes

Servings: 4 servings

Author: Emily Richards

Ingredients

Roasted Garlic

• 2 heads of garlic
• 1 Tbsp canola oil
• 1 Tbsp chopped fersh parsley
• 1/4 tsp freshly ground pepper

Lentil Mash

• canola oil cooking spray
• 2 cups cooked or canned, rinsed and drained, green lentils
• 1 large tomato, chopped
• 2 cloves garlic, minced
• 2 tsp chopped fresh thyme
• 1/2 cup reduced-sodium vegetable broth

Fish

• 4 white fish fillets (about 1 lb/500 g)
• canola oil cooking spray
• 1/2 tsp curry powder
• 1 Tbsp chopped fresh parsley

Imperial – Metric

Instructions

• Preheat oven to 400 °F (200 °C).
• 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.
• 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.
• Spray fish fillets with canola oil cooking spray and sprinkle with curry powder and parsley. Preheat oven to 350 °F (180 °C).
• 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.
• Spoon lentil mixture into shallow bowl and top with fish fillets.

Nutrition Facts

White Fish with Roasted Garlic and Lentil Mash

Serving Size

 

1 fish fillet and 1/2 cup lentil mash

Amount per Serving

Calories

560

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

1.5

g

9

%

Cholesterol

 

200

mg

67

%

Sodium

 

300

mg

13

%

Potassium

 

2337

mg

67

%

Carbohydrates

 

28

g

9

%

Fiber

 

9

g

38

%

Sugar

 

3

g

3

%

Protein

 

86

g

172

%

* Percent Daily Values are based on a 2000 calorie diet.

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