Tangy vinaigrette takes this fish to the next level
By Adam Dolge |
This pan-seared cod pairs with a whole-grain mustard vinaigrette for a pop of tangy flavor that elevates this simply cooked piece of fish.
Eatingwell
PAN-SEARED COD WITH RADISH AND LENTIL SALAD
Makes: 4 servings
Active time: 35 minutes
Total time: 45 minutes
3 cups low-sodium chicken broth
1 cup dried black lentils, picked over and rinsed
3 tablespoons red wine vinegar
2 teaspoons whole-grain mustard
¾ teaspoon salt, divided
½ teaspoon ground pepper, divided 6 tablespoons extra virgin olive oil, divided
½ cup chopped pecans, toasted
½ cup thinly sliced radishes
1 medium thinly sliced shallot
2 tablespoons chopped fresh mint, plus more for garnish
2 tablespoons chopped fresh parsley, plus more for garnish
1 ¼ pounds cod fillet, cut into 4 portions
¼ cup cornstarch
1. Combine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth.
2. Meanwhile, whisk vinegar, mustard and ¼
teaspoon each salt and pepper in a medium
bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl.
3. Add lentils, pecans, radishes, shallot, mint, parsley and ¼ teaspoon salt to the dressing in the medium bowl and stir to combine.
4. Pat the cod dry and sprinkle with the remaining ¼ teaspoon each salt and pepper. Dredge the cod in cornstarch, pressing to adhere and gently shaking off any excess. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the cod and cook, flipping once, until it’s golden brown and flakes easily with a fork, 8 to 12 minutes.
5. Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired.
Note: Also known as Beluga lentils, these round black lentils have a firmer bite and hold their shape better than other varieties when cooked. You can find them with dried beans in well-stocked grocery stores or online. French green lentils also work well.
Recipe nutrition per serving: 561 calories, total fat: 32 g, saturated fat: 4 g, cholesterol: 54 mg, carbohydrates: 32 g, fiber: 6 g, total sugars: 4 g, protein: 33 g, sodium: 688 mg, vitamin A: 12 IU