Lentils: Incorporating legumes into your diet allows you to reduce consumption of red meat and processed meat and increase your intake of fibre and antioxidants (anthocyanins). These are key elements in helping to reduce the risk of developing cancer. Lentils also contain a number of important nutrients, including iron and folic acid.

Garlic: Several population-based studies indicate that those who regularly consume vegetables from the garlic family (garlic, onions, shallots, leeks) are at lower risk of developing some cancers, in particular cancers of the digestive system. The World Health Organization (WHO) recommends that adults consume 2 to 5 g of fresh garlic daily, which is approximately one clove.

Filet of turbot with olive oil and red lentils

Author: Jean-Luc Boulay, chef owner of the restaurant Le Saint-Amour, Québec City
From the book Cooking with Foods that Fight Cancer by Denis Gingras and Richard Béliveau

4 Servings     30 minutes


  • 4 fresh turbot filets, 125 g (4 oz) each
  • 4 tbsp. olive oil
  • 1 cup (200 g) canned red lentils, washed and drained
  • 1 grey shallot, minced
  • 1 tsp. ground turmeric
  • 3 garlic cloves, minced
  • 2 cups (500 ml) chicken broth
  • ¾ cup (25 g) fresh chives, minced
  • Salt and freshly ground pepper


  1. Heat 2 tbsp. olive oil in a skillet.

  2. Cook the lentils, shallot, turmeric and garlic for 2 to 3 minutes at medium-high heat.

  3. Add the chicken broth and cook gently for 4 minutes.

  4. Add salt and pepper to taste. Add the chives and set aside.

  5. Using a sharp knife, cut several slits in the skin of the turbot filets.

  6. Heat 2 tbsp. olive oil in a skillet.

  7. Cook the filets approximately 2 minutes on each side, just until the flesh is opaque.

  8. Add salt and pepper to taste.

  9. Serve the filets on a bed of red lentils.