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Spanish-Spiced Fish & Lentils
with Zucchini Yogurt & Red Pepper Vinaigrette
30 MIN
2 Servings
From the Test Kitchen
This vibrant dish pairs boldly spiced Wild Alaskan pollock fillets with a bed of beluga lentils (a variety prized for keeping its hearty texture as it cooks) and juicy fresh tomatoes. We’re serving them between layers of cooling zucchini yogurt and a tangy roasted pepper and mustard vinaigrette.
This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com
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NutritionPER SERVING
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Calories490 Cals (est.)
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fresh
ingredients
Title
- 10½ oz Wild Alaskan Pollock Fillets
- ½ cup Black Beluga Lentils
- 4 oz Grape Or Cherry Tomatoes
- 1 Zucchini
- 1 Lemon
- 2 Scallions
- 1 clove Garlic
- ½ cup Plain Nonfat Greek Yogurt
- 1 Shallot
- 1 Tbsp Dijon Mustard
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1 oz Sliced Roasted Red Peppers
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1 Tbsp Spanish Spice Blend (Smoked Paprika, Ground Cumin, Ground Coriander, Dried Mexican Oregano, Cayenne Pepper & Ground Cinnamon)
time-saving
tips & techniques
step-by-step
instructions
1
Cook the lentils:
Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the lentils and cook, uncovered, 24 to 26 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
2
Prepare the ingredients & make the vinaigrette:
While the lentils cook, wash and dry the fresh produce. Grate the zucchini on the large side of a box grater. Halve the tomatoes. Thinly slice the scallions, separating the white bottoms and hollow green tops. Quarter and deseed the lemon. Peel and finely chop the shallot to get 2 tablespoons (you may have extra). Roughly chop the peppers. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). In a bowl, combine the chopped shallot, chopped peppers, mustard, the juice of 2 lemon wedges, 2 teaspoons of olive oil, and as much of the garlic paste as you’d like. Season with salt and pepper.
3
Make the zucchini yogurt:
While the lentils continue to cook, transfer the grated zucchini to a strainer; add a pinch of salt. Hold or rest the strainer over a bowl and let sit at least 10 minutes to release its liquid. Using a spoon, press down on the zucchini to release as much remaining liquid as possible; discard the liquid, then place the strained zucchini in the bowl. Add the yogurt and the juice of 1 lemon wedge. Season with salt and pepper and stir to combine.
4
Cook the fish:
While the zucchini strains, pat the fish dry with paper towels. Transfer to a cutting board and halve each fillet crosswise. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 2 to 3 minutes per side, or until lightly browned and cooked through. Turn off the heat.
5
Finish the lentils & serve your dish:
To the pot of cooked lentils, add the halved tomatoes, sliced white bottoms of the scallions, the juice of the remaining lemon wedge, and 2 teaspoons of olive oil; season with salt and pepper and stir to combine. Divide the zucchini yogurt between two dishes and spread into an even layer. Top with the finished lentils and cooked fish. Garnish with the vinaigrette and sliced green tops of the scallions. Enjoy!
1
Cook the lentils:
Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the lentils and cook, uncovered, 24 to 26 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
2
Prepare the ingredients & make the vinaigrette:
While the lentils cook, wash and dry the fresh produce. Grate the zucchini on the large side of a box grater. Halve the tomatoes. Thinly slice the scallions, separating the white bottoms and hollow green tops. Quarter and deseed the lemon. Peel and finely chop the shallot to get 2 tablespoons (you may have extra). Roughly chop the peppers. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). In a bowl, combine the chopped shallot, chopped peppers, mustard, the juice of 2 lemon wedges, 2 teaspoons of olive oil, and as much of the garlic paste as you’d like. Season with salt and pepper.
3
Make the zucchini yogurt:
While the lentils continue to cook, transfer the grated zucchini to a strainer; add a pinch of salt. Hold or rest the strainer over a bowl and let sit at least 10 minutes to release its liquid. Using a spoon, press down on the zucchini to release as much remaining liquid as possible; discard the liquid, then place the strained zucchini in the bowl. Add the yogurt and the juice of 1 lemon wedge. Season with salt and pepper and stir to combine.
4
Cook the fish:
While the zucchini strains, pat the fish dry with paper towels. Transfer to a cutting board and halve each fillet crosswise. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 2 to 3 minutes per side, or until lightly browned and cooked through. Turn off the heat.
5
Finish the lentils & serve your dish:
To the pot of cooked lentils, add the halved tomatoes, sliced white bottoms of the scallions, the juice of the remaining lemon wedge, and 2 teaspoons of olive oil; season with salt and pepper and stir to combine. Divide the zucchini yogurt between two dishes and spread into an even layer. Top with the finished lentils and cooked fish. Garnish with the vinaigrette and sliced green tops of the scallions. Enjoy!
Tips from Home Chefs