Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.6% of RDA
• Calories: 16.4% of RDA
• Carbs: 4.9% of RDA
• Fat (total lipid): 22.1% of RDA
• Fiber: 16.0% of RDA
• Fructose: 1.2% of RDA
• Protein: 40.6% of RDA
• Sodium: 17.3% of RDA
• Sugar: 7.1% of RDA
• Vitamin A (IU): 7.4% of RDA
• Vitamin B6: 7.1% of RDA
• Vitamin C: 8.6% of RDA
• Iron: 0.3% of RDA
• Magnesium: 22.9% of RDA
• Manganese: 6.5% of RDA
• Niacin: 19.9% of RDA
• Potassium: 24.8% of RDA
• Zinc: 9.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
13.5
g
13.499
Calories
328
328.103
Fiber
4.48
g
4.485
Iron
0.060
mg
0.06
Protein
45.6
g
45.619
Sodium
233
mg
233.369
Sugars
2.21
g
2.214
Fat (total lipid)
13.5
g
13.502
N
0
0
green lentil|butter|white onion|garlic (fresh)|parsley (fresh)|lemon juice|olive oil|pacific cod|salt|ground pepper|lemon
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PREPARATION
PREPARING THE LENTILS
1.
Cover lentils with cold water by 1 1/2 inches in a 2-quart saucepan and bring to a boil.
2.
Simmer, uncovered, until lentils are just tender, 12 to 25 minutes.
3.
Drain in a sieve set over a bowl and reserve 1/2 cup cooking liquid.
PREPARING THE ONION AND GARLIC
4.
While lentils are simmering, melt 2 tbsp butter in a 2- to 3-quart heavy saucepan over moderately low heat, then stir in onion, garlic, and salt and cook, covered, stirring occasionally, until pale golden, about 10 minutes.
5.
Remove lid and cook, uncovered, stirring occasionally, until golden, 5 to 10 minutes more.
6.
Stir in lentils and enough reserved cooking liquid to moisten (1/4 to 1/2 cup) and cook until heated through.
PREPARING THE COD
7.
Prepare the cod during the last 10 minutes of cooking the onions and lentils.
8.
Pat fish dry and sprinkle with salt and pepper.
9.
Heat 1 tbsp butter and 1 tbsp oil in a 10- to 12-inch nonstick skillet over moderately high heat until foam subsides, then sauté fish, turning over once, until browned and just cooked through, 6 to 8 minutes total.
TO SERVE
10.
Just before serving, stir in parsley, lemon juice, pepper, and 1 tablespoon oil to the lentil mixture.
11.
Serve fish with lentils and drizzle with additional extra-virgin olive oil if desired with grated lemon peel.
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Just substitute Earth Balance Natural Buttery Stick for butter.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 328
Protein 45.6 g
Carbohydrates 13.5 g
Iron 0.06 mg
Fiber 4.48 g
Calcium 6.40 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
