Select Page

Scallion Roasted Fish w/ Black Lentil & Pea Salad

w/ Aleppo & Black Pepper

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.

  • Serves4
  • Cooks in 20 - 22 mins
  • Prep time 15 mins
  • 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.

  • 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
  • Blood Sugar Balancing

Ingredients

adds to shopping list

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

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.

Cook with Confidence

Support your Health

Make healthy taste great

Chef's Table

Membership $12 / mth

LAND + SEA + PLANT

Our Recipe Membership Plans

take the guesswork out of what to cook each week
"how to" help for sustainable dietary changes
support your health
follow the seasons ~ local farm's & markets

LEARN MORE + FREE TRIAL

Whole Plant Life

Membership $9 / mth

PLANT-BASED VEGAN

Our latest nourishing in-season recipes ~ eat to THRIVE

Member Recipe

Miso Roasted Tofu & Patty Pan Squash with Kale Quinoa

Member Recipe

Tomatillo, Tomato & Cucumber Salad with Dill

Member Recipe

Tomato, Herb & Rye Quick Bread

Member Recipe

Tomato & White Bean Veggie Bowls