White Fish with Roasted Garlic & Lentil Mash

13 90 432
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 15 min 4
White Fish with Roasted Garlic & Lentil Mash
Health Highlights
A high protein and high fiber meal! Have with a side of your favorite vegetables, asparagus would go nice!

Ingredients


2 bulb Garlic
1 tbsp Canola oil (or avocado oil)
1 tbsp Parsley, fresh
1 dash Black pepper
3 spray (about 1/3 second) Olive oil cooking spray (for lentil mash)
2 cup Green lentils, canned (rinsed, drained, for lentil mash)
1 large Tomato (chopped, for lentil mash)
2 tsp Thyme, fresh (for lentil mash)
2 clove(s) Garlic (minced, for lentil mash)
1/2 cup Vegetable stock/broth, low sodium (for lentil mash)
4 fillet Whitefish (for fish)
1/2 tsp Curry powder (for fish)
1 tbsp Parsley, fresh (for fish)

Instructions


  1. Preheat oven to 400 °F (200 °C).
  2. Cut the 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 a fork. Stir in parsley and pepper; set aside.
  3. To prepare lentil mash: spray a nonstick skillet with canola oil cooking spray and over medium heat, add lentils, tomatoes, garlic, and thyme.
  4. Cook for 5 minutes; mash slightly. Stir in broth and keep warm.
  5. Spray fish fillets with canola oil cooking spray and sprinkle with curry powder and parsley. Preheat oven to 350 °F (180°C).
  6. In a nonstick, ovenproof skillet over medium-high heat, sear fish on both sides. Spread roasted garlic mixture on top of fillets and place in the oven for about 5 minutes or until fish flakes easily when tested.
  7. Spoon lentil mixture into shallow bowl and top with fish fillets.

Notes:

Quick Tips

  • 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.

Nutrition Facts

Per Portion

Calories 432
Calories from fat 147
Calories from saturated fat 17.7
Total Fat 16.3 g
Saturated Fat 2.0 g
Trans Fat 0.1 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 6.0 g
Cholesterol 119 mg
Sodium 52 mg
Potassium 1427 mg
Total Carbohydrate 26.1 g
Dietary Fiber 5.3 g
Sugars 3.3 g
Protein 48 g

Dietary servings

Per Portion


Meat 2.2
Meat Alternative 0.7
Vegetables 1.5

Energy sources


Pygal22%435.2599375006263126.8354798489208434%437.24951662604053261.5022957955942544%293.64901949848456179.3932493315584522%34%44%CarbohydratesFatProtein
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