Creamy spinach and lentils complement the crispy texture of the fish for a gorgeous seafood dinner, ready in 30 minutes.
Ingredients
- 1 brown onion, quartered
- 1 small carrot, coarsely chopped
- 1 stick celery, coarsely chopped
- 1 garlic clove, coarsely chopped
- 60ml (1/4 cup) Cobram Estate Extra Virgin Olive Oil Light Flavour
- 1 bay leaf, fresh or dried (see Notes)
- 400g can lentils, rinsed, drained
- 185ml (3/4 cup) Massel salt reduced chicken style liquid stock
- 150g pkt baby spinach leaves
- 80ml (1∕3 cup) light thickened cooking cream
- 200g grape tomatoes, halved
- 1/2 teaspoon caster sugar
- 3 teaspoons balsamic vinegar
- 4 (about 180g each) ocean trout fillets or salmon fillets, skin on
- 3/4 teaspoon sea salt
- Baby herbs, to serve
Method
- Step 1Process onion, carrot, celery and garlic in a food processor until finely chopped. Heat 1 1/2 tbs oil in a non-stick frying pan over medium heat. Add onion mixture and bay leaf. Cook, stirring, for 5 minutes or until soft.
- Step 2Add lentils and stock. Cook, stirring occasionally, for 2 minutes or until stock is reduced by half.
- Step 3Meanwhile, process spinach in the processor until finely chopped. Add spinach and cream to the lentils. Cook, stirring, for 2 minutes or until wilted and warmed through. Season.
- Step 4While the spinach is cooking, preheat grill to high. Line a baking tray with foil. Place tomato, cut side up, on tray. Drizzle with 2 tsp of the remaining oil. Sprinkle with sugar. Season. Grill for 4-5 minutes or until tender and lightly charred. Transfer to a bowl. Stir in vinegar and 2 tsp remaining oil.
- Step 5Pat fish dry with paper towel. Sprinkle with salt. Season with pepper. Heat remaining oil in a non-stick frying pan over medium-high heat. Cook fish, skin-side down, for 3 minutes or until golden. Turn. Cook for 1-2 minutes for medium or until cooked to your liking. Divide spinach mixture, trout and tomato among plates. Sprinkle with herbs.
- High protein
- Low carb
- Lower gi
Nutrition
2711 kj
Energy
41g
Fat Total
11g
Saturated Fat
5g
Fibre
58g
Protein
11g
Carbs (total)
All nutrition values are per serve
Notes
Store fresh bay leaves in a snaplock bag in the freezer for up to 3 months. Add them to dishes such as soups and casseroles straight from the freezer.
Related Video
- Author: Katrina Woodman
- Image credit: Jeremy Simons & Brett Stevens
- Publication: Taste Magazine
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