Greek Fish

Greek Fish

Ready in 30 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, December 3, 2017.
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With Puy lentil Greek salad

Ingredients

Puy lentils

  • 40g Puy lentils

Tzatziki

  • ½ tablespoon finely chopped dill leaves and stalks
  • Zest and juice ¼ lemon
  • ¼-½ clove garlic, finely chopped
  • 2 tablespoons yoghurt

Greek fish

  • ½ punnet wee sweetie baby capsicums
  • 1/8 red onion
  • Spray oil
  • 150g fish fillet
  • Spray oil
  • ½ teaspoon Greek spice mix

Greek salad

  • ½ Lebanese cucumber
  • 1/3 punnet cherry tomatoes
  • 2 tablespoons parsley leaves and stalks
  • ¼ packet olives (optional)
  • 1 tablespoon feta cheese
  • ½ teaspoon extra-virgin olive oil
  • ¼ teaspoon vinegar (e.g. red wine, white wine, cider)
  • 1 handful baby spinach

To serve

  • 1 tablespoon parsley leaves and stalks, finely chopped
  • 1-2 lemon wedges

Steps

  1. Bring a small pot of water to the boil. Prepare tzatziki and garnishing ingredients. Cook lentils in pot of boiling water for 23-25 minutes, until just tender but still slightly firm to the bite. Drain, rinse under cold water and drain well.
  2. While lentils cook, prepare tzatziki. Add all tzatziki ingredients to a small bowl, mix well and season to taste. Set aside.
  3. Dice capsicums and onion 2cm. Heat a medium fry-pan on medium-high heat, spray with oil and add capsicum and onion. Cook, stirring frequently, for about 3 minutes, until vegetables are starting to soften. Season, then remove from pan and set aside. Wipe out pan and reserve.
  4. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half, season and toss with Greek spice mix. Heat reserved pan to medium-high, spray with oil and cook fish for 1-2 minutes each side (depending on thickness), or until just cooked through.
  5. While fish is cooking, prepare salad. Dice cucumber 1-2cm; cut tomatoes in half; dice feta 1cm; finely chop parsley; roughly chop olives (if using). Add all to a large bowl, along with drained lentils and all remaining Greek salad ingredients and toss gently to combine. Season to taste.
  6. TO SERVE lay Greek salad out onto a plate. Top with vegetables and place Greek fish on top. Dollop over tzatziki, sprinkle with parsley and squeeze over lemon wedges.

Nutritional Information

Energy 1864 kj
446 kcal
Protein 49.8g
Carbohydrate 40.0g
Fat 10.1g