Pan-Fried Fish with Lentil Risotto and Tomato Chimichurri

Pan-Fried Fish with Lentil Risotto and Tomato Chimichurri

Ready in 30 minutes Serves 2-3
This dish most recently appeared in My Gourmet (4 Nights For 2) on Sunday, October 9, 2016.

Make sure your fry pan is very hot. This will ensure the skin gets crispy and will stop it from sticking.


Ingredients

LENTIL RISOTTO

  • 1 tablespoon olive oil
  • 1 leek, white part and light green part only, finely chopped
  • 1 carrot, grated
  • 1 1/2 teaspoons lentil spice mix
  • 1/2 cup red split lentils
  • 1/4 cup white wine
  • 1 1/2 cups water
  • 1 teaspoon lemon juice
  • 1/2 cup natural yoghurt
  • 2 tablespoons chopped parsley leaves

TOMATO CHIMICHURRI

  • 1/2 punnet cherry tomatoes
  • 1 tablespoon finely chopped parsley leaves
  • 40g chimichurri
  • 1 tablespoon olive oil

PAN-FRIED FISH

  • 300g fish fillets

Steps

  1. Heat oil in a medium pot on medium heat. Gently fry leek, carrot and lentil spice mix for about 5 minutes, until soft but not coloured. Reduce heat if leek starts to brown.
  2. Add lentils and wine and continue to cook for 1–2 minutes, until wine has evaporated. Add water and bring to a gentle simmer. Once simmering, reduce heat to low and simmer a further 12–15 minutes, stirring occasionally, until lentils are tender and the liquid has absorbed.
  3. While lentils cook, prepare tomato chimichurri. Slice tomatoes in half and add to a small bowl with all remaining ingredients. Mix well and season to taste with pepper.
  4. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season with salt. Heat a drizzle of oil in a large fry-pan on high heat. Cook fish, skin-side-down, for 3 minutes, until skin is golden brown and crunchy. Flip and cook a further 1 minute, until just cooked through.
  5. When lentils are tender, add remaining lentil risotto ingredients, season to taste with salt and pepper and mix to combine. Remove from heat.
  6. Divide lentil risotto between plates. Top with pan-fried fish and tomato chimichurri.

Nutritional Information

Energy 1875 kj
448 kcal
Protein 38.8g
Carbohydrate 26.7g
Fat 17.2g