Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Cod Recipes Pan-Seared Cod with Radish & Lentil Salad Be the first to rate & review! 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. By Adam Dolge Adam Dolge Instagram Adam Dolge is EatingWell's Lead Recipe Developer. Prior to joining the EatingWell team, Adam worked for the Meredith Food Studio in Birmingham, Alabama and tested and developed recipes for brands including Cooking Light, Southern Living, Real Simple, Food & Wine, People and Health. EatingWell's Editorial Guidelines Published on March 31, 2021 Print Rate It Share Share Tweet Pin Email Photo: Jason Donnelly Active Time: 35 mins Total Time: 45 mins Servings: 4 Nutrition Profile: Dairy-Free Egg Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 3 cups low-sodium no-chicken or chicken broth 1 cup dried black lentils (see Tip), 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 shallot, thinly sliced 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 Directions Combine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until the lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth. Meanwhile, whisk vinegar, mustard and 1/4 teaspoon each salt and pepper in a medium bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl. Add the lentils, pecans, radishes, shallot, mint, parsley and 1/4 teaspoon salt to the dressing in the medium bowl and stir to combine. Pat cod dry and sprinkle with the remaining 1/4 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. Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired. Tip 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 work well in their place. Rate it Print Nutrition Facts (per serving) 561 Calories 32g Fat 32g Carbs 33g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 oz. cod & 3/4 cup salad Calories 561 % Daily Value * Total Carbohydrate 32g 12% Dietary Fiber 6g 21% Total Sugars 4g Protein 33g 66% Total Fat 32g 41% Saturated Fat 4g 20% Cholesterol 54mg 18% Vitamin A 12IU 0% Sodium 688mg 30% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved