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Halibut with warm lentils, tomato and parsley

Halibut over warm lentils dressed with tomato, lemon and parsley.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
  • Confirm 150 g halibut fillets cook through in 3 to 4 minutes a side
  • Photograph the finished plate
Time
About 32 min
estimated
Serves
2
see below
Energy
475 kcal
per serving
Protein
48 g
per serving
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Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

Contains fish.

Cooking steps

  1. Soften the finely diced onion in half the oil over medium-low heat for 8 minutes.

  2. Add the drained lentils and the chopped tomatoes and warm through for 5 minutes, turning rather than stirring so the lentils stay whole.

  3. Pat the halibut dry. Warm the remaining oil in a non-stick frying pan over medium-high heat and cook the fillets for 3 to 4 minutes on each side.

    Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.

  4. Stir the lemon juice and most of the parsley through the lentils while they are still hot.

  5. Spoon the lentils onto plates, set the halibut on top and finish with the remaining parsley.

The useful detail

Dress the lentils while they are hot. Warm pulses are still open and take the lemon juice and oil right in; dressed cold, they sit in it and taste of nothing.

Make it work for you

One serving is 150 g of halibut over half the lentils. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

  • Cod instead of halibut

    Flakier and less dense. It needs a minute less a side.

    Per serving: about 15 kcal less, about 1 g less protein, about 1 g less fat.

  • Tinned lentils, drained and rinsed

    This is what the recipe assumes. Cook from dry if you prefer; 150 g dry gives roughly this weight cooked.

  • Fresh dill instead of parsley

    Sweeter and more aniseed, which suits the fish.

    Per serving: about 5 kcal less, about the same protein, about the same fat.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A plate where the lentils supply both fibre and a second helping of protein, which is why the fish portion can be modest.

Nutrition per serving
Energy475 kcal
Protein48 g
Fat10 g
of which saturates2 g
Carbohydrate51 g
of which sugars9 g
Fibre18 g
Sodium120 mg
Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
IngredientWeight usedSourceEnergyProtein
onion120 gFDC 170000Onions, raw48 kcal1.3 g
olive oil14 gFDC 171413Oil, olive, salad or cooking121 kcal0.0 g
cooked lentils400 gFDC 172421Lentils, mature seeds, cooked, boiled, without salt464 kcal36.1 g
tomatoes200 gFDC 170457Tomatoes, red, ripe, raw, year round average36 kcal1.8 g
halibut300 gFDC 174200Fish, halibut, Atlantic and Pacific, raw273 kcal55.7 g
lemon juice15 gFDC 167747Lemon juice, raw3 kcal0.1 g
parsley15 gFDC 170416Parsley, fresh5 kcal0.4 g
Whole recipeDivided by 2950 kcal95.3 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge
Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The lentils are good cold as a salad the next day.
In the freezer
The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
Reheating
Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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