Ocean Perch with Citrus, Lentil, & Herb Sauce – Lentils.org

Ocean Perch with Citrus, Lentil, & Herb Sauce

  By lentilsorg    

July 17, 2015

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  • Prep: 15 Minutes
  • Cook: 20 Minutes
  • 15 Minutes

    20 Minutes

    35 Minutes

  • Yields: 8
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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!

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)

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Nutrition Facts

Serving Size1 fillet + 1/4 cup (60 mL) sauce
Calories300
Sodium240 mg
Potassium238 mg
Protein24 g
Cholesterol145 mg
Sugar0 g
Total Fat16 g
Saturated Fat1.5 g
Total Carbohydrates3 g
Dietary Fiber1 g