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Lentils.org

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Ocean Perch with Citrus, Lentil, & Herb Sauce

Prep Time: 15 Minutes

Total time: 35 Minutes

Servings: 8

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    ¾ cup (175 mL) chopped fresh cilantro

    ¾ cup (175 mL) chopped fresh parsley

    ½ cup (125 mL) canola oil

    ¼ cup (60 mL) red lentils, cooked

    1 whole jalapeño pepper

    ¼ cup (60 mL) lemon juice

    1 Tbsp (15 mL) ground cumin

    2 tsp (5 mL) minced garlic

    to taste salt and ground black pepper

    8 (6 oz) ocean perch fillets (or your favourite fish)

Directions

  1. Preheat the oven to 375ºF.
  2. Combine ingredients (except the fish) in a food processor and process until smooth. Season to taste with salt and black pepper.
  3. On a greased baking tray gently spoon the sauce on one side of the fillets and then turn to coat the other side. Place the tray in the oven and bake the fish until fully cooked (approximately 20 minutes) and slightly golden on top.
  4. Serve with your favourite sides and enjoy!

Nutritional Information

  • Serving Size: 1 fillet + 1/4 cup (60 mL) sauce
  • Per serving:
  • Calories 300
  • Total Fat 16 g
  • Saturated Fat 1.5 g
  • Cholesterol 145 mg
  • Carbohydrates 3 g
  • Dietary Fibre 1 g
  • Sugar 0 g
  • Protein 24 g
  • Sodium 240 mg
  • Potassium 238 mg
  • Folate 48 mcg

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