White Fish with lentils

White Fish with lentils - Easy Meals with Video Recipes by Chef Joel Mielle - RECIPE30

IMAGE
VIDEO

Made in 20 minutes!

Want a quick, healthy, and delicious meal? Do you love Mediterranean style fish? Then this is for you! A complete healthy meal, made in 20 minutes, full of nutrients. What could be better! Use any fish you like but I recommend a thick white piece of fish with skin on. Works well with cod or similar types. Been in Australia, I selected Blue eye fish, otherwise Mulloway is a good choice. You want a fish that’s firm, moist and holds up well to grilling. Having lentils and tomatoes, this is a complete meal, so you don’t need any side dishes.

It’s so quick to make, just dice up a few vegetables, get your fish cooking, cook the lentils and vegetables. In 20 minutes, you have a delish meal ready to go.

Ingredients

2 pieces of white Fish (Cod)
1 tbsp butter
2 tbsp olive oil
1 ½ cups Lentils (Cooked or canned)
2 fresh ripe medium tomatoes
1 tsp Tomato paste
8-10 Black Olives
1 x Shallot (Finely chopped)
½ cup white wine
1/3 tsp fennel seeds
2 x handfuls flat leaf parsley leaves
1 Lemon (For garnish)
Salt and pepper

Steps

Step 1
Dice the tomato and black olives into small cubes. Finely chop the parsley and shallots finely. Set aside.
Step 2
Run your finger along the fish for any pin bones, once you locate one, apply slight pressure on the flesh next to the tip and remove it using large tweezers or needle nose pliers. This step is optional but well worth the effort. Hold the fish firmly slightly rolling it up and cut shallow incisions through the skin. Season the skin with salt into the cut slits.
Step 3
In a non stick frying pan on medium heat, add 1 tbsp olive oil and butter. Once butter has melted, place fish pieces skin side down. cook for approx. five minutes. This will vary on the thickness of your fish. Use low to moderate heat. Season fish with salt and pepper. By now your fish should have cooked 5 minutes making the skin crispy, gently flip them over and cook for another three minutes.
Step 4
In another frying pan on high heat, add 1 tbs olive oil and sweat chopped shallot. Add tomato paste, fry into the oils then add the diced olives and tomatoes. Deglaze with wine, add fennel seeds and drained lentils. Turn heat down and cook 5 minutes. Add a generous amount of chopped parsley, mix well and spoon onto a warm serving plate.
Step 5
Once fish is cooked, place the fish skin side up on top of lentils. Serve with lemon cheek or wedge.

or cancel reply

You must be logged in to post a comment