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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Servings: 4 servings
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
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.