Crispy Lentil Crusted Fish – Lentils.org

Crispy Lentil Crusted Fish

  By lentilsorg  ,   

November 18, 2019

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  • Prep: 10 Minutes
  • Cook: 15 Minutes
  • 10 Minutes

    15 Minutes

    25 Minutes

  • Yields: 10
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Directions

  1. Preheat oven to 425°F (220°C).
  2. In a mixing bowl, combine lentils, cheese, mayo, green onions, Worcestershire sauce, hot sauce, and lemon juice. Set aside until needed.
  3. Pat fillets dry with a paper towel. Coat the top of each fillet with 3 Tbsp (45 mL) of crust mixture.
  4. Bake in oven for 8-10 minutes. Move fillets to a broiler for 2 minutes to brown and crisp the tops. Serve immediately.

Ingredients

2 cups (500 mL) fried split red lentils

2 cups (500 mL) parmesan cheese, finely grated

½ cup (125 mL) low-fat mayonnaise

½ cup (125 mL) green onions, thinly sliced

1 Tbsp (15 mL) Worcestershire sauce

1 tsp (5 mL) hot sauce, such as Tabasco

¼ cup (60 mL) lemon juice

10 x 6oz (170 g) white fish fillets

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Nutrition Facts

Serving Size1 fillet
Calories430
Sodium690 mg
Potassium700 mg
Protein46 g
Cholesterol120 mg
Sugar1 g
Total Fat22 g
Saturated Fat5 g
Total Carbohydrates10 g
Dietary Fiber3 g