A tasty and nutritious meal that’s good for you too as lentils can help lower cholesterol and manage blood sugar disorders...

SERVES 6

 

6 x 200g monkfish tails

salt and freshly ground pepper

 

PUY LENTILS

350g puy lentils

550ml of veg or chicken stock

1 red onion cut into small dice

2 carrots, cut into small dice

4 tbsp light olive oil

2 garlic cloves crushed

2 celery sticks, cut into small dice

3 skinned tomatoes, cut into small dice

2 tbsp capers, rinsed

Lemon zest

Bunch of parsley chopped

 

1) Preheat the oven to 200°C

2) Place the puy lentils in a saucepan and cover with the stock, bring to the boil then lower the heat to simmer and cook for about 25 minutes or until tender.

3) Sauté the red onion, carrot, and celery in a frying pan with 2 tbsp light olive oil until softened, add the garlic and chopped tomatoes and capers.

4) Once the lentils are cooked drain, place the lentils into a large baking dish.

5) Now prepare the monkfish, place the monkfish onto a clean surface and season with salt and pepper. Brown in a frying pan with remaining olive oil, then place on top of the lentils.

6) Grate a little lemon zest on top of the fish.

7) Drizzle over the rest of the olive oil that’s left in the pan.

8) Place into the oven and roast for 15 minutes until the fish is cooked through.

9) Sprinkle with the parsley.