Olive and parsley-coated snapper fillets with green puy lentils
Salmon is a yummy alternative to snapper and lends itself well to these flavours.
Instructions
In a pan, sweat the shallots and garlic in a little olive oil until soft. Add the lentils and stock, cover and reduce the heat – simmer until the lentils are tender (about 30 minutes), ensuring that they do not dry out – just add more stock.
Preheat the oven to 180°C.
Mix the parsley, olives, lemon juice and zest and breadcrumbs and bind together until a loose 'stuffing' is formed. 'Pack' and form the mix over the fillets, about 1cm thick. Lay on a baking tray and bake for about 15 minutes or until the fish is cooked.
To serve, dish the lentils onto a plate and sit the fillets on the top. Add a squeeze of lemon juice to finish and enjoy with a nice glass of crisp sauvignon blanc.
- Recipe by:
- Alison Robert
First published December 2005
Recipe Information
Portions: 2
Time to make: 45 minutes
Total cost of all ingredients: $17.45 / $8.72 per serve
- High fibre
- High iron
- Low fat
Ingredients
- 2 shallots, diced
- 1 clove garlic
- 100g puy lentils (or brown)
- 400ml chicken or fish stock
- 1/2 cup chopped green olives
- 1/2 cup chopped parsley
- zest and juice of 1 lemon
- 2 tablespoons olive oil
- 1/4 cup fresh wholemeal breadcrumbs
- 2 snapper fillets
Nutrition Information
| per serve | |
|---|---|
| Energy |
1930
kJ
(466 Cals) |
| Protein | 51.1g |
| Fat - saturated |
11.6g
2.5g |
| Carbohydrates - sugars |
37g
3.0g |
| Dietary Fibre | 8.0g |
| Sodium | 2000mg |
| Calcium | 157mg |
| Iron | 6.6mg |
| * NS: Not specified | |
HFG Tip
The very high sodium content in this recipe is contributed by the stock and the olives. Cooking the lentils in water will halve the sodium content and rinsing the olives well to remove the brine will also help.
