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Cook the rice in boiling water until just tender, then drain. Meanwhile, fry the onions in the oil in a large non-stick frying pan over a medium heat for 10-12 mins until golden. Bring some water to the boil in a shallow pan. Add the haddock fillets, poach for 4 mins until the fish is just cooked, then drain and break into large flakes. Spoon half the onions onto a plate, then set aside.
Stir the drained rice and lentils into the onion pan, then fold through the fish, lemon zest and parsley to heat through. Serve topped with the reserved onions and a handful of almonds, with the lemon wedges on the side for squeezing over.