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Fish over Lentils With a Wasabi Herb Sauce Recipe

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Fish over Lentils With a Wasabi Herb Sauce
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Ingredients
20
Count
Nutrition
3783
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Wasabi Sauce - First add the water to the wasabi paste in a small bowl or measuring cup and let set 5 minutes. Then add all the ingredients and refrigerate. Make this ahead of time.
  2. Lentils - In a medium sauce pan, bring the chicken broth, lentils, onion and garlic to a broil. Reduce the heat to low and simmer covered for approximately 30 minutes until tender. Remove from the heat and add the vinegar, salt, pepper and water chetsnuts. Again, make this ahead of time if you want and just reheat. If making ahead, just transfer to a bowl and cover. Can keep up to a couple of days in the refrigerator.
  3. Seafood - Mix the wine, lemon juice, ginger, soy in a large baggie or you can use a bowl and add the seafood. Marinade 20 minutes (10 minutes for scallops). Now if you don't make the lentils ahead, this is the perfect time to make them as you let your seafood marinade.
  4. Cooking Seafood - Now obviously what you cook will change the cooking times. Make sure to season your seafood with a little pepper and then just saute in a little vegetable oil.
  5. Thicker fish such as cod, halibut, salmon which are my favorites will take longer, approximately 5-7 minutes per side, if that until golden brown. Tilapia, if you use it will take less time, just a couple of minutes per side; and if you use scallops, just 1-2 minutes per side until golden brown.
  6. Serve - On each plate, add 1 cup of the shredded cabbage. Then top with the hot lentils (if you just made them) or reheat them in the microwave for just a couple of minutes until hot (if reheating, just add a little water, a couple of tablespoons). Then top the lentils with the grilled fish or scallops and finish with a spoon of the chilled wasabi sauce.
  7. Enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 3783.04 Kcal (15839 kJ)
Calories from fat 1276.02 Kcal
% Daily Value*
Total Fat 141.78g 218%
Cholesterol 20.13mg 7%
Sodium 7547.57mg 314%
Potassium 9469.2mg 201%
Total Carbs 333.3g 111%
Sugars 25.23g 101%
Dietary Fiber 167.56g 670%
Protein 264.22g 528%
Vitamin C 147.1mg 245%
Iron 44.8mg 249%
Calcium 1170.4mg 117%
Amount Per 100 g
Calories 142.4 Kcal (596 kJ)
Calories from fat 48.03 Kcal
% Daily Value*
Total Fat 5.34g 218%
Cholesterol 0.76mg 7%
Sodium 284.11mg 314%
Potassium 356.44mg 201%
Total Carbs 12.55g 111%
Sugars 0.95g 101%
Dietary Fiber 6.31g 670%
Protein 9.95g 528%
Vitamin C 5.5mg 245%
Iron 1.7mg 249%
Calcium 44.1mg 117%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 86.7
    Points
  • 83
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • high fiber

Bad Points

  • High in Sodium,
  • High in Total Fat

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