White Fish With Roasted
Garlic and Lentil Mash
Looking for a healthy dinner with layers of flavour and texture?
This one is for you! Mashed lentils make a great bed for tender
halibut while fresh herbs and seasoning add zest.
Ingredients
• 2 heads of garlic • 2 cloves garlic, minced
• 1 tbsp canola oil • 2 tsp chopped fresh thyme
• 1 tbsp chopped fresh
parsley • ½ cup reduced-sodium
vegetable broth
• ¼ tsp fresh ground pepper Fish
Lentil Mash
• Canola oil cooking spray
• 2 cups cooked or canned
green lentils
• 1 large tomato, chopped
• 4 white fish fillets (about 1
lb./500 g)
• ½ tsp (2 mL) curry powder
• 1 tbsp (15 mL) chopped
fresh parsley
Instructions
1. Preheat oven to 400°F.
2. Cut stems 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 and set aside.
3. 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.
4. Spray fish fillets with canola oil cooking spray and sprinkle
with curry powder and parsley. Preheat oven to 350°F.
5. 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.
6. Spoon lentil mixture into shallow bowl and top with fish fillets.
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