Roast Coley with Green Lentils & Vegetables

Although I made this recipe with coley, any white fish would work just as well. Its an incredibly healthy and nutritious dish that is very simple to make. If capers are not to your taste, then simply leave them out, it will be tasty either way. Its a higher protein, lower carb meal, great for days when your muscles need extra recovery or you don’t require as many carbohydrates to fuel you. 

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Roast Coley with Green Lentils & Vegetables

Keyword

Capers, Coley, Fish, Lentils, Mushroom, Spinach, Tomatoes

Prep Time

5 minutes

Cook Time

40 minutes

Servings

people

Ingredients

• 125 g green lentils
• 1 tsp olive oil
• 1 onion
• 1/2 pack mushrooms
• 2 handfuls cherry tomatoes
• 2 fillets skinless white fish I used coley
• 1 tbsp capers
• 100 ml vegetable stock
• 1 tsp dried parsley
• 1 tbsp lemon juice
• 100 g spinach
• black pepper

Keyword Capers, Coley, Fish, Lentils, Mushroom, Spinach, Tomatoes Prep Time 5 minutes Cook Time 40 minutes Servings people Ingredients 125 g green lentils 1 tsp olive oil 1 onion 1/2 pack mushrooms 2 handfuls cherry tomatoes 2 fillets skinless white fish I used coley 1 tbsp capers 100 ml vegetable stock 1 tsp dried parsley 1 tbsp lemon juice 100 g spinach black pepper

Instructions

To Prepare:

1. Fill a pan with boiling water and add in the green lentils. Leave simmering on the hob for 20 minutes.
2. Peel and thinly slice the onion, add to a shallow casserole or oven proof frying pan with the olive oil.
3. Remove the stalks from the mushrooms and cut in to quarters.
4. Slice the cherry tomatoes in half.
5. Make up the stock.

To Cook:

1. With 10 minutes left on the lentils, heat the oven to 180 degrees celsius and heat the casserole or pan over a medium heat. Fry the onions, stirring regularly for 5 minutes or until they are soft.
2. Add in the mushrooms and continue to fry for 2 more minutes. Then remove from the heat.
3. Add the cherry tomatoes, capers and stock to the pan and stir well.
4. Once the lentils are cooked, drain them and add them to the vegetables. Stir well.
5. Lay the fish fillets on top, sprinkle over the parsley, pour over the lemon juice and season with plenty of black pepper.
6. Place the casserole or frying pan in the oven and leave to roast for 15 minutes.
7. Once cooked, remove the fish fillets from the pan and keep warm.
8. Stir the spinach leaves in to the vegetable and lentil mix and place back in the oven for 2 more minutes to wilt the spinach.
9. To serve, divide the lentil mix between 2 bowls and top with a fish fillet each. Enjoy.

Recipe Notes

If you make this, let me know how it goes and share your photos.  I’d also love to hear how you adapt it to suit yourself.