Pan-fried red mullet with spicy lentil salad
This smart fish dish is ideal for a summer soirée
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 40 mins
- Boil the lentils for 12-15 minutes until tender. Drain, rinse under cold water and drain well again.
- Finely dice the chilli, apple, red pepper and red onion and put in a bowl with the mint and coriander. Add the lentils, pine nuts and lime juice and season well.
- Add a splash of olive oil to a non-stick frying pan, season the fish and put in skin-side down. Cook for 3 minutes, turn over for 1 minute and then remove and keep warm. Turn up the heat and add the spices, palm sugar and raisins and cook for a minute or two. Add enough coconut milk to create a rich sauce. To serve, pile the lentil salad in the centre of 4 plates. Top with the fish, drizzle with the sauce and serve with lime wedges.
PER SERVING
488 kcalories, protein 43.5g, carbohydrate 17g, fat 27.8 g, saturated fat 16.5g, fibre 2g, salt 0.76 g
Recipe from olive magazine, August 2011.
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http://www.bbcgoodfood.com/recipes/1567646/
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Ingredients
- 4 tbsp Puy lentils
- 1 green chilli
- ½ green apple
- ½ red pepper
- ½ red onion
- mint , chopped to make 2 tbsp
- coriander , chopped to make 2 tbsp
- 2 tbsp pine nuts , toasted
- 2 limes , 1 juiced and 1 cut into wedges
- 4 large or 8 small fillets red mullet , scaled and boned
- ½ tsp of each turmeric , ground coriander and ground cumin
- 2 tsp palm or demerara sugar
- 2 tsp golden raisins
- 1 x 165ml tin coconut milk
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Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 40 mins
Ingredients
- 4 tbsp Puy lentils
- 1 green chilli
- ½ green apple
- ½ red pepper
- ½ red onion
- mint , chopped to make 2 tbsp
- coriander , chopped to make 2 tbsp
- 2 tbsp pine nuts , toasted
- 2 limes , 1 juiced and 1 cut into wedges
- 4 large or 8 small fillets red mullet , scaled and boned
- ½ tsp of each turmeric , ground coriander and ground cumin
- 2 tsp palm or demerara sugar
- 2 tsp golden raisins
- 1 x 165ml tin coconut milk
PER SERVING
488 kcalories, protein 43.5g, carbohydrate 17g, fat 27.8 g, saturated fat 16.5g, fibre 2g, salt 0.76 g
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21 May 2012
ktm commented on this recipe
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