Name: Seared White Fish with Herbed Lentils and Steamed Green Beans
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 ounces Cod Fillet; 0.9 cup Cooked Brown Lentils; 1 cup Green Beans; 1.25 tablespoons Extra Virgin Olive Oil; 1 clove Garlic, minced; 1 tablespoon Lemon Juice; 2 tablespoons Fresh Parsley, chopped

Nutrition

Per serving

536 calories

Protein: 48g; 36% of calories
Carbs: 45g; 33% of calories
Fat: 19g; 31% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 30 min

Rinse the lentils and simmer in water for 20-25 minutes until tender, then drain any excess liquid.
Steam the green beans in a basket over boiling water for about 5 minutes until they are bright green and crisp-tender.
Pat the cod fillet dry with paper towels and season both sides with a pinch of salt and black pepper.
Heat half of the olive oil in a non-stick skillet over medium-high heat and sear the fish for 3-4 minutes per side until opaque and flaky.
In a small bowl, whisk the remaining olive oil with the minced garlic, lemon juice, and chopped fresh parsley.
Toss the warm lentils with half of the prepared lemon-garlic dressing and place them on a plate.
Top the lentils with the seared cod and serve the green beans on the side, drizzling the remaining dressing over the fish and vegetables.

Nutrition

Ingredients

Instructions

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