Fish on Lentils: An elegant meal, Fast!

Fish on Lentils

Have you ever simply lost track of time and realized that it’s 7:30 PM, the young kids are finally in bed and what adults will eat for dinner is a mystery? This happened the other night, and the enigma was solved with a quick, delicious and healthy dish: fish on lentils.

This dish is absolutely no-fail and fast! I keep prepared grains and lentils frozen in 1 cup servings in the freezer for moments such as these:  those of pure hunger and little time to cook. Round out this meal with a fresh, green salad and crusty bread.

The hearty lentils and light white fish pair well with light red, such as Pinot Noir or Beaujolais, or a crisp white wine, such as Pinot Grigio.  The floral white wine echoes the citrus notes of the lemon in the fish, while a light but robust red wine pairs well with the earthy lentils. Of course, a little wine – red or white – never hurt anyone. Truly, everything tastes better with a bit of vino.


Baked White Fish

Lightening fast, fresh and succulent


4 fillets of firm white fish, such as halibut

1 tsp. each:  smoked paprika, thyme, oregano, basil, coriander

1 lemon, cut in half

1 Tbsp. olive oil

salt, pepper, to taste

Fresh, chopped herbs of choice (optional)


1.)  Pre-heat oven to 450 degrees F and grease a baking dish or cookie sheet with olive oil. Place fillets in dish, sprinkle evenly with spices, then drizzle with the juice of one lemon and one tablespoon olive oil. Season to taste with salt and pepper.

2.) Bake for 8-12 minutes, depending on the size of your fillets. The fish will flake with a fork when done. Avoid over-baking. Serve with additional lemon and Greek yogurt; garnish with fresh herbs.

Classic Lentils

A flavorful and fabulous use of legumes


1 small yellow or white onion, diced

1 yellow pepper, diced

1 large carrot, diced

3 garlic cloves, minced

1 large tomato, diced

1 Tbsp. Dijon mustard

1/4 cup dry white wine

2 cups cooked green or brown lentils, prepared according to package directions (measure after cooking)

1 to 2 Tbsp. extra virgin olive oil

salt, pepper, to taste

1/2 cup fresh herb(s) of your choice, such as basil, parsley, dill or cilantro


1.) Over medium heat, use a large skillet to sauté all the onion, carrot and yellow pepper in olive oil until tender, about ten minutes.  Then, add the garlic and sauté one minute more to soften. Next, add the remaining ingredients: the tomato, Dijon mustard, wine, herbs and lentils.  Stir to combine and season with salt and pepper.

2.) Reduce heat to medium low, cover and allow to cook for ten minutes more for the wine to cook off and the flavors to marry. Taste and re-season, if necessary.  Serve and enjoy!


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©Shanna Koenigsdorf Ward, (2013), unauthorized use and/or duplication of this material without expressed and written permission from this blog’s author, Shanna Koenigsdorf Ward, and/or owner is strictly and completely prohibited.


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