![Seared Cod with Radish & Lentil Salad](https://cdn.statically.io/img/www.eatingwell.com/thmb/P6oZVZ4dkCxX_YzSKn9HXe_G51A=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/seared-cod-with-radish-and-lentil-salad-63fd4d7aa47a4ce295f2a40d68bfe14d.jpg)
Ingredients
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3 cups low-sodium no-chicken or chicken broth
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1 cup dried black lentils (see Tip), picked over and rinsed
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3 tablespoons red-wine vinegar
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2 teaspoons whole-grain mustard
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¾ teaspoon salt, divided
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½ teaspoon ground pepper, divided
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6 tablespoons extra-virgin olive oil, divided
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½ cup chopped pecans, toasted
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½ cup thinly sliced radishes
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1 medium shallot, thinly sliced
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2 tablespoons chopped fresh mint, plus more for garnish
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2 tablespoons chopped fresh parsley, plus more for garnish
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1 ¼ pounds cod fillet, cut into 4 portions
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¼ cup cornstarch
Directions
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Combine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until the lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth.
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Meanwhile, whisk vinegar, mustard and 1/4 teaspoon each salt and pepper in a medium bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl.
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Add the lentils, pecans, radishes, shallot, mint, parsley and 1/4 teaspoon salt to the dressing in the medium bowl and stir to combine.
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Pat cod dry and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Dredge the cod in cornstarch, pressing to adhere and gently shaking off any excess. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the cod and cook, flipping once, until it's golden brown and flakes easily with a fork, 8 to 12 minutes.
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Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired.
Tip
Also known as Beluga lentils, these round black lentils have a firmer bite and hold their shape better than other varieties when cooked. You can find them with dried beans in well-stocked grocery stores or online. French green lentils work well in their place.
Nutrition Facts (per serving)
561 | Calories |
32g | Fat |
32g | Carbs |
33g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 4 oz. cod & 3/4 cup salad | |
Calories 561 | |
% Daily Value * | |
Total Carbohydrate 32g | 12% |
Dietary Fiber 6g | 21% |
Total Sugars 4g | |
Protein 33g | 66% |
Total Fat 32g | 41% |
Saturated Fat 4g | 20% |
Cholesterol 54mg | 18% |
Vitamin A 12IU | 0% |
Sodium 688mg | 30% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.