Haddock with Spicy Lentils

Diabetes Appropriate
Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
30 minutes

Ingredients

  • 2 tsp. curry powder
  • 3/4 tsp. ground cumin
  • 2 tsp. olive oil, divided
  • 1/2 medium onion, chopped
  • 1 cup lentils
  • 1 cup gluten-free, low-sodium vegetable broth or chicken broth
  • 1/4 to 1/2 tsp. crushed red pepper flakes
  • 3/4 lb. haddock or cod fillets

Directions

Prep Time
10 minutes
Cook Time
20 minutes
Ready in
30 minutes
  1. In a small bowl combine curry powder and cumin; reserve 1 teaspoon. In a medium saucepan heat 1 teaspoon of the oil over medium heat. Add onion and remaining curry mixture; cook and stir 1 minute. Add lentils, broth and red pepper flakes; bring to boiling. Reduce heat; cover and simmer 15 to 20 minutes or until tender. Cover and set aside.
  2. Meanwhile, sprinkle fillets evenly with reserved curry mixture. In a large nonstick skillet heat remaining 1 teaspoon oil over medium heat. Add fillets; cook 5 minutes per side or until fish flakes easily with a fork. Serve fillets over lentils.

Nutritional Information

Serving Size
1
Per Serving
Calories 280, Calories Fat 39, Total Fat 4g, Saturated Fat 0g, Cholesterol 62mg, Sodium 98mg, Carbohydrate 29g, Protein 31g
Serving Size1
Calories280
Calories Fat39
Calories (fat) extra14
Total Fat4g
Total Fat (extra)7
Saturated Fat0g
Saturated Fat (extra)3
Cholesterol62mg
Cholesterol (extra)21
Sodium98mg
Sodium (extra)4
Potassium754mg
Carbohydrate29g
Carbohydrate (extra)10
Fiber7g
Fiber (extra)31
Sugars1g
Protein31g
Omega30g
Vitamin A165IU
Vitamin A (extra)3
Vitamin C1mg
Vitamin C (extra)2
Iron4mg
Iron (extra)24