Greek Fish

Greek Fish

Ready in 35 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, December 3, 2017.
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With Puy lentil Greek salad

Ingredients

PUY LENTILS

  • 75g puy lentils

TZATZIKI

  • 1 tablespoon dill leaves and stalks, finely chopped
  • Zest and juice ¼ lemon
  • ½ clove garlic, finely chopped
  • 75g yoghurt

GREEK FISH

  • ½ sweet Palermo capsicum
  • 1/8 red onion
  • ¾ teaspoon oil, for cooking (or use spray oil)
  • 300g white fish fillets
  • 1 teaspoon oil, for cooking (or use spray oil)
  • 1 teaspoon Greek spice mix

GREEK SALAD

  • ½ Lebanese cucumber
  • 1 tomato
  • 25g feta cheese
  • 2 tablespoons parsley leaves and stalks
  • 2 tablespoons olives
  • 1 teaspoon extra-virgin olive oil
  • ¾ teaspoon vinegar (e.g. red wine, white wine, cider)
  • 50g baby spinach

TO SERVE

  • 1 tablespoon parsley leaves and stalks, finely chopped
  • ¼ lemon, cut into wedges

Steps

  1. Bring a small pot of water to the boil. Prepare dill, lemon, garlic and parsley. 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 capsicum and onion 2cm. Heat first measure of oil in a large fry-pan on high heat, add capsicum and onion and cook, stirring frequently, for 2-3 minutes until vegetables are starting to soften. Season, then remove from pan and set aside. Wipe out pan and reserve.
  4. Dice cucumber and tomato 1-2cm; dice feta 1cm; finely chop first measure of parsley; roughly chop olives. Add to a medium bowl and set aside.
  5. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half, season and toss with Greek spice mix. Heat oil in reserved pan on medium heat and cook fish, for 1-2 minutes each side (depending on thickness), or until just cooked through.
  6. Add drained lentils to the medium bowl with the salad ingredients. Add olive oil, vinegar and spinach and toss gently to combine. Season to taste.
  7. TO SERVE lay Greek salad out onto plates. Top with vegetables and place Greek fish on top. Dollop over tzatziki, sprinkle with parsley. Squeeze over lemon wedges.

Nutritional Information

Energy 1736 kj
415 kcal
Protein 47.0g
Carbohydrate 29.3g
Fat 11.6g