Scallion Roasted Fish w/ Black Lentil & Pea Salad

A light, bright and healthy summery dish with lots of great textures and fresh flavours, fish and pulses are a perfect pairing; this dish comes together quickly!  You can cook the lentils in advance if you wish.  I used flounder for this recipe; choose whichever fish is fresh in season from your local fishmonger.

  • Serves 4
  • Cooks in 20 - 22 mins
  • Prep time 15 mins
  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Protein

    Recipes with protein-rich ingredients.  Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Vitamins Minerals
  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Blood Sugar Balancing

Ingredients

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Lentils Pea Salad

  • 1 ½ cups black | beluga lentils
  • 3 cups snap peas - thinly sliced
  • 1 cup radishes - julienne | matchstick
  • 2 - 4 tsp olive oil - e.v.
  • 1 - 2 tbsp vinegar - sherry | white balsamic
  • ½ - 1 tsp sea salt
  • 1 cup scallion greens - sliced
  • 4 cups baby spinach | rocket - opt.

Fish

  • 4 fillets fish - flounder*
  • 2 tsp olive oil - e.v.
  • 1 cup scallions - sliced
  • 1 lemon | lime thin slice - opt.
  • ½ - 1 tsp aleppo pepper
  • ¼ - ½ tsp sea salt
  • 20 grinds black pepper
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Method

Scallion Roasted Fish w/ Black Lentil & Pea Salad

 

FISH

PREHEAT oven 400F | 200C.  Line a sheet pan with parchment paper.

 

RUB fish fillets with olive oil, sprinkle 1/2 cup scallions + lemon is using, over sheet pan – lay fish over scallions | lemons in a single layer, scatter with spices + remaining scallions. 

 

BAKE 12 – 15 mins until cooked through.

 

LENTIL PEA SALAD

RINSE black lentils and check for any debris.  ADD to a small saucepan covering generously with water, bring to boil, simmer 18-22 mins until cooked.  Drain.

 

ADD to a bowl olive oil, vinegar, salt + pepper, scallions + peas.   ADD drained lentils, mixing well,  TASTE, adjust seasoning and gently fold in radishes to warm but not hot lentils.

 

PLATE – baby spinach or rocket + lentil salad + fish fillet.  Serve w/ wedge of lemon or lime if you like. Great with Lemony Dijon Dressing

 

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

*FISH – flounder, fluke, sole, sea bass, haddock, cod, bluefish, monkfish, swordfish, salmon, halibut – cooking times will vary.

 

ADD lemon or lime slices to the sheet pan with ½ scallions & lay fillets on top – optional

 

ADD roasted potatoes to this meal – chopped small diced, so they get crispy and cook quicker.

 

ADD herbs like fresh thyme leaves, rosemary finely chopped to fish: add basil, parsley, cilantro to the salad.

 

SWAP black lentils for green or brown lentils, quinoa, rice, wild rice, navy beans or black beans.

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