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.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
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.
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Scallion Roasted Fish w/ Black Lentil & Pea Salad
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
*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.