If you're looking for a quick, healthy, delicious dinner that packs a nutrient punch, we've got just the meal for you!

White fish with lentils is a fantastic Mediterranean-style dinner that only takes 20 minutes to prepare but is sure to leave a lasting impression.

Best of all, it's a complete meal, so there's no need to worry about what to put with it — and you can use any white fish you like. Just make sure the fish you choose is firm, moist and holds up well when grilling.

Here's a straightforward, delicious and nutritious recipe for two. Enjoy!

Ingredients:

Two pieces of white fish fillet

1 tbsp butter

2 tbsp olive oil

1 ½ cups lentils (cooked or canned)

Two fresh ripe medium tomatoes

1 tsp Tomato paste

8-10 Black Olives

1 Shallot, finely chopped

½ cup white wine

1/3 tsp fennel seeds

2x handfuls flat-leaf parsley leaves

1 Lemon (for garnish)

Salt and pepper

Image Credit: Recipe30

If you have all you need, well, get cooking!

First, dice the tomatoes and olives into small cubes, finely chop the shallots, and then set them aside.

Next, inspect your fish for pin bones and remove them with tweezers or fingers. Then make shallow incisions through the skin and season the slits with salt.

Then, heat one tablespoon of olive oil and the butter in a non-stick frying pan on medium heat. Once melted, place the pieces of fish skin side down and cook for five minutes (this may vary depending on the fish thickness). Then flip the fish over, season them with salt and pepper, and cook for 3 minutes.

Place another tablespoon of olive oil in a frying pan, turn the heat high, and then fry the chopped shallot. Add the fennel seeds and lentils, turn the heat down, and cook for 5 minutes. Between this, stir in the parsley. Add the tomato paste, diced olives and tomatoes, and deglaze with white wine.

Spoon the lentil mixture on a plate and garnish with a lemon wedge to give it an extra zing and some colour. Place the cooked fish on top afterwards.

And there you have it — in less than 20 minutes, you'll have a genuinely enjoyable and nutritious meal for which your body and taste buds will thank you! Bon appetit!

Here’s a video for added inspiration. Enjoy!

Source: YouTube/Recipe30​

We sincerely thank dearest member @Tamaya for sending in this most wonderful recommendation!

 

[Suzanne rose]

Sounds delicious, I think my son and hubby will like this one.
I might cook it tomorrow.

The recipe says to put the lentils on top of the fish but the photo shows its in top and I would actually place the fish on top otherwise you won't get the full taste of the fish .

I usually use ground fennel rather than seeds.

Thank you for this recipe

 

[Jarred Santos]

Sounds delicious, I think my son and hubby will like this one.
I might cook it tomorrow.

The recipe says to put the lentils on top of the fish but the photo shows its in top and I would actually place the fish on top otherwise you won't get the full taste of the fish .

I usually use ground fennel rather than seeds.

Thank you for this recipe

Thanks for pointing that out @Suzanne rose! (Corrected it promptly )

Gratitude hits differently when it comes from a forum legend

And thank you again @Tamaya for the recommendation