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Cod With Lentils

User Rating 5 Star Rating (3 Reviews)

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Cod With Lentils

Cod and Lentils

Fiona Haynes
Enjoy this rich and satisfying low-fat cod and lentils supper with some whole grain bread to mop up the juices. Feel free to substitute another white fish for the cod. Halibut is a good option, though quite expensive. Tilapia is a cheaper alternative.

Cook Time: 40 minutes

Total Time: 40 minutes

Ingredients:

  • 2 tsp olive oil
  • 2 garlic cloves, finely chopped
  • 1 cup, roughly chopped onion
  • 1 cup lentils, picked through and rinsed
  • 1 14.5 ounce can diced tomatoes
  • 1 cup fat-free, low-sodium vegetable broth
  • 1 1/4 pounds cod fillets cut into 4 pieces
  • 1/3 cup freshly chopped parsley

Preparation:

In a large skillet, heat oil on medium heat. Sauté onions and garlic until fragrant and softened. Add lentils, followed by tomatoes and broth. Bring to a boil, then simmer for 20-25 minutes, until lentils are beginning to soften. Add fish and parsley, cover and cook for 8-10 minutes, until fish flakes easily with a fork.

Per Serving: Calories 358, Calories from Fat 36, Total Fat 4g (sat 0.5g), Cholesterol 53mg, Sodium 260mg, Carbohydrate 39.1g, Fiber 17.4g, Protein 41.4g

User Reviews

Reviews for this section have been closed.

 5 out of 5
cod with lentils, Member LindaBarrans

I added some garam masala to the recipe for that extra kick was really tasty with some plain white rice. Thanks for the excellent recipes I will be trying more out.

4 out of 4 people found this helpful.

See all 3 reviews

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