I am always excited when cooking lentils 🙂 I always think I did not cook lentil often enough, despite the health benefit it has (lentil is legume, it is recommended to have at least 2 serves of legume every week). Lentils are high in protein and fibre and they help lower cholesterol. For more information, see here.

The type of lentil used in this recipe is puy lentil. It costs AUS4.00 for 250 gr in Victoria market. This recipe is incredibly easy to make and every ingredient in this recipe says ‘healthy’ :). Fish, lentils, celery, onions; and the flavour comes from fresh chillies, thyme and bay leaves. The dish tastes fresh and clean.

The cooked lentils in this recipe can be matched with other fish or meat, such as pan-fried chicken breast. Other vegetables like capsicum or leeks can also be used for the lentils. So there you go, many variations can be made from this recipe; this dish will definitely be one of our regular dinner menus 🙂

Fish with spicy puy lentils

(adapted from the recipe from ‘Cook smart for a healthy heart’, Reader’s Digest, 2004)

(serves 4)

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 celery stalks, chopped
  • 2 red chillies, finely sliced
  • 250 gr puy lentils, rinsed and drained
  • 3 cups water
  • 1 sprig fresh thyme
  • 2 bay leaves
  • juice of 1 lemon
  • ¼ teaspoon cayenne pepper
  • 4 x white fish fillet (about 150 gr each). I used baramundi
  • salt and pepper to taste
  • lemon wedges to serve

Step 1. Heat 1 tablespoon of olive oil in a saucepan over medium fire. Add onion, celery and chillies and cook gently for 2 minutes. Stir in the lentils. Add the water, thyme and bay leaves and bring to the boil. Lower the heat and simmer for about 20 minutes or until the lentils are tender. Add salt to taste. If at the end of this time the lentils have not absorbed all the stock, drain them (you can use the excess stock to make a soup).

Step 2. Ten minutes before the lentils are ready, preheat a non-stick frying pan over medium fire. Mix together the remaining 1 tablespoon of oil, lemon juice, cayenne pepper and pepper. Pour the mixture over the fish fillets. Pan-fry the fish fillets for about 4 minutes on each side or until the fish flakes easily.

Step 3. Spread the lentils in a serving plate and top with the fish fillets. Serve with lemon wedges.

Lentil is good for you!

xxx,
Inge

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