Source: Emily Richards | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

White Fish with Roasted Garlic and Lentil Mash

Looking for a healthy dinner with layers of flavor and texture? This is for you! Mashed lentils make a great bed for tender halibut while fresh herbs and seasoning add zest. Canola oil’s mild taste lets the mix of flavors here shine.

White Fish with Roasted Garlic and Lentil Mash


  • 2 heads of garlic
  • 1 Tbsp canola oil 15 mL
  • 1 Tbsp chopped fresh parsley 15 mL
  • 1/4 tsp fresh ground pepper 1 mL
  • Lentil Mash
  • canola oil cooking spray
  • 2 cups cooked or canned green lentils 500 mL
  • 1 large tomato, chopped
  • 2 cloves garlic, minced
  • 2 tsp chopped fresh thyme 10 mL
  • 1/2 cup reduced-sodium vegetable broth 125 mL
  • Fish
  • 4 white fish fillets (about 1 lb/500 g)
  • canola oil cooking spray
  • 1/2 tsp curry powder 2 mL
  • 1 Tbsp chopped fresh parsley 15 mL


  • 1. Preheat oven to 400 °F (200 °C).
  • 2. Cut stem off garlic heads to expose cloves. Wrap with foil and roast for about 1 hour until very soft. Let cool slightly. Squeeze out garlic cloves from each head and mash in canola oil with fork. Stir in parsley and pepper; set aside.
  • 3. To prepare lentil mash: Spray nonstick skillet with canola oil cooking spray and over medium heat, add lentils, tomatoes, garlic and thyme. Cook for 5 minutes; mash slightly. Stir in broth and keep warm.
  • 4. Spray fish fillets with canola oil cooking spray and sprinkle with curry powder and parsley. Preheat oven to 350 °F (180 °C).
  • 5. In nonstick, ovenproof skillet over medium-high heat, sear fish on both sides. Spread roasted garlic mixture on top of fillets and place in oven for about 5 minutes or until fish flakes easily when tested.
  • 6. Spoon lentil mixture into shallow bowl and top with fish fillets.
  • Tips: You can substitute 1 cup (250 mL) diced, canned tomatoes for fresh tomato. Also, you can roast multiple garlic heads ahead of time and freeze them for later use. Simply thaw them before using in the recipe to speed up overall cooking time.


4 fish fillets with 2 cups (500 mL) lentil mash

serving size

1 fish fillet and 1/2 cup (125 mL) lentil mash

nutritional analysis

Per Serving

Total Fat10 g
Saturated Fat1.5 g
Cholesterol200 mg
Carbohydrates28 g
Fiber9 g
Sugars3 g
Protein86 g
Sodium300 mg
Potassium2337 mg