RECIPE: COD AND LENTIL PARCELS

A great low-GI family friendly meal that's high in fibre

 

Serves four

Ingredients 

2 tbsp extra virgin olive oil

1 onion, chopped

2 celery sticks, chopped

2 medium-sized leeks, chopped

1–2 fresh red chillies, seeded and finely chopped

170 g (6 oz) Puy lentils, rinsed and drained

750 ml (1¼ pints) vegetable stock

1 sprig of fresh thyme

1 bay leaf

Juice of 1 lemon

Pinch of cayenne pepper

4 pieces of skinless cod fillet or cod steaks, about 140 g (5 oz) each

Salt and pepper

Lemon wedges to serve

Cooking time

10 minute prep, 30 minutes cooking

How to make it

  • Heat 1 tbsp of the olive oil in a saucepan, add the onion, celery, leeks and chillies, and cook gently for 2 minutes. Stir in the lentils. Add the vegetable stock, thyme and bay leaf and bring to the boil. Lower the heat and simmer for about 20 minutes or until the lentils are tender. If at the end of this time the lentils have not absorbed all the stock, drain them (you can use the excess stock to make a soup).
  • While the lentils are cooking, heat grill to medium-high. Mix together the remaining 1 tbsp oil, the lemon juice and cayenne pepper. Line the grillpan with Bacofoil, lay the cod in the grill pan, skinned side up, season with salt and pepper, and brush with the oil mixture. Grill for 6–7 minutes or until the fish will flake easily. There is no need to turn the fish over.
  • Spread the lentils in a warmed serving dish and arrange the pieces of cod on top. Serve immediately, with lemon wedges.

 TIP: Try this recipe with inexpensive fresh coley or pouting. They both belong to the cod family but are much cheaper and available in larger supermarkets or fishmongers.

 

 

 

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Guest Friday, 26 April 2019

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