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Photo: Jason Donnelly
Active Time:35 minsTotal Time:45 minsServings:4Jump to Nutrition Facts
Active Time:35 minsTotal Time:45 minsServings:4
Active Time:35 mins
Active Time:
35 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients3cupslow-sodium no-chicken or chicken broth1cupdried black lentils (see Tip), picked over and rinsed3tablespoonsred-wine vinegar2teaspoonswhole-grain mustard¾teaspoonsalt, divided½teaspoonground pepper, divided6tablespoonsextra-virgin olive oil, divided½cupchopped pecans, toasted½cupthinly sliced radishes1mediumshallot, thinly sliced2tablespoonschopped fresh mint, plus more for garnish2tablespoonschopped fresh parsley, plus more for garnish1 ¼poundscod fillet, cut into 4 portions¼cupcornstarch
Cook Mode(Keep screen awake)
Ingredients
3cupslow-sodium no-chicken or chicken broth
1cupdried black lentils (see Tip), picked over and rinsed
3tablespoonsred-wine vinegar
2teaspoonswhole-grain mustard
¾teaspoonsalt, divided
½teaspoonground pepper, divided
6tablespoonsextra-virgin olive oil, divided
½cupchopped pecans, toasted
½cupthinly sliced radishes
1mediumshallot, thinly sliced
2tablespoonschopped fresh mint, plus more for garnish
2tablespoonschopped fresh parsley, plus more for garnish
1 ¼poundscod fillet, cut into 4 portions
¼cupcornstarch
DirectionsCombine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until the lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth.Meanwhile, whisk vinegar, mustard and 1/4 teaspoon each salt and pepper in a medium bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl.Add the lentils, pecans, radishes, shallot, mint, parsley and 1/4 teaspoon salt to the dressing in the medium bowl and stir to combine.Pat cod dry and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Dredge the cod in cornstarch, pressing to adhere and gently shaking off any excess. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the cod and cook, flipping once, until it’s golden brown and flakes easily with a fork, 8 to 12 minutes.Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired.TipAlso known as Beluga lentils, these round black lentils have a firmer bite and hold their shape better than other varieties when cooked. You can find them with dried beans in well-stocked grocery stores or online. French green lentils work well in their place.Originally appeared: EatingWell Magazine, May 2021
Directions
Combine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until the lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth.Meanwhile, whisk vinegar, mustard and 1/4 teaspoon each salt and pepper in a medium bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl.Add the lentils, pecans, radishes, shallot, mint, parsley and 1/4 teaspoon salt to the dressing in the medium bowl and stir to combine.Pat cod dry and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Dredge the cod in cornstarch, pressing to adhere and gently shaking off any excess. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the cod and cook, flipping once, until it’s golden brown and flakes easily with a fork, 8 to 12 minutes.Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired.TipAlso known as Beluga lentils, these round black lentils have a firmer bite and hold their shape better than other varieties when cooked. You can find them with dried beans in well-stocked grocery stores or online. French green lentils work well in their place.
Combine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until the lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth.
Meanwhile, whisk vinegar, mustard and 1/4 teaspoon each salt and pepper in a medium bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl.
Add the lentils, pecans, radishes, shallot, mint, parsley and 1/4 teaspoon salt to the dressing in the medium bowl and stir to combine.
Pat cod dry and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Dredge the cod in cornstarch, pressing to adhere and gently shaking off any excess. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the cod and cook, flipping once, until it’s golden brown and flakes easily with a fork, 8 to 12 minutes.
Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired.
Tip
Also known as Beluga lentils, these round black lentils have a firmer bite and hold their shape better than other varieties when cooked. You can find them with dried beans in well-stocked grocery stores or online. French green lentils work well in their place.
Originally appeared: EatingWell Magazine, May 2021
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Nutrition Facts(per serving)561Calories32gFat32gCarbs33gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
