| |
| |
| Lentils: |
|
| 1 Cup |
|
Dried, green lentils |
|
| 2 Tbs |
|
Unsalted butter |
|
| 1 Cup |
|
Finely chopped onion |
|
| 3 Cloves |
|
Garlic, chopped |
|
| ½ tsp |
|
Salt |
|
| 4 Tbs |
|
Parsley |
|
| |
| 1 Tbs |
|
Fresh lemon juice |
|
| ¼ tsp |
|
Black pepper |
|
| Fish: |
|
| 4 6 oz |
|
Cod fillets |
|
|
|
Salt and pepper to taste |
|
| 1 Tbs |
|
Unsalted butter |
|
|
|
Lemon wedges to garnish |
|
|
|
|
| |
| Lentils: |
| Place lentils in a sacuepan and cover with cold water. Simmer until lentils are tender (up to 25 minutes). Reserve ½ cup of cooking liquid and drain lentils. Melt butter in a heavy saucepan over medium-low heat. Stir in onion, garlic and salt. Cover and cook about 10 minutes. Remove cover and cook an additional 5 - 10 minutes until golden. Stir in cooked lentils and reserved cooking liquid and heat through. Prior to serving, add parsley, lemon juice and pepper. |
| Fish: |
| Season cod fillets with salt and pepper. Heat butter in a non-stick skillet over medium-high heat. Sauté the cod, turning once, until just cooked through. (About 3 -4 minutes per side.) |
| Serve the fish with the lentil sauce and a lemon wedge garnish! |
|
| |
| Servings: 4 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
351.41 |
|
| Calories From Fat (26%) |
|
92.40 |
|
| Calories From Protein (55%) |
|
193.58 |
|
| Calories From Carbs (19%) |
|
65.43 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 10.53g |
|
16% |
|
| Saturated Fat 5.83g |
|
29% |
|
| Monounsaturated Fat 2.51g |
|
|
|
| Polyunsaturated Fat 1.00g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 122.23mg |
|
41% |
|
| Sodium 460.96mg |
|
19% |
|
| Potassium 1272.51mg |
|
36% |
|
| Carbohydrates 18.30g |
|
6% |
|
| Dietary Fiber 5.96g |
|
24% |
|
| Sugar 2.76g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 12.34g |
|
|
|
| Protein 46.67g |
|
93% |
|
| Vitamin A 692.63IU |
|
14% |
|
| Vitamin C 33.94mg |
|
57% |
|
| Calcium 84.55mg |
|
8% |
|
| Iron 3.11mg |
|
17% |
|
| Vitamin E 1.82IU |
|
18% |
|
| Vitamin D 101.64IU |
|
25% |
|
| Thiamin 0.30mg |
|
20% |
|
| Riboflavin 0.22mg |
|
13% |
|
| Niacin 5.45mg |
|
27% |
|
| Vitamin B6 0.78mg |
|
39% |
|
| Folate 120.04µg |
|
30% |
|
| Vitamin B12 2.12µg |
|
35% |
|
| Pantothenic Acid 0.82mg |
|
8% |
|
| Phosphorus 581.54mg |
|
58% |
|
| Magnesium 102.15mg |
|
26% |
|
| Zinc 1.84mg |
|
12% |
|
| Copper 0.29mg |
|
15% |
|
| Manganese 0.38mg |
|
19% |
|
| Selenium 78.49µg |
|
112% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 291.14g |
|
|
|
|
|
| | |
|
|
