Crispy Fish And Lentils -

Crispy Fish And Lentils

Low chemical, free of egg, dairy, gluten, nut and soy.

Margarines and oils are sometimes preserved with antioxidants to stop them going rancid. If you need to avoid these additives, check the labels carefully.

Ingredients

55 g (⅓ cup) soy free, gluten free plain (all-purpose) flour
Ground sea salt
4 (600 g/1 lb 5 oz) boneless white fish fillets
2 tablespoons canola oil
4 spring onions (scallions), diagonally sliced
2 garlic cloves, crushed
2 x 400 g (14 oz) cans brown lentils, drained
250 g (9 oz) green beans, trimmed

Details

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4

Method

Combine the flour and salt on a plate. Coat the fish fillets in the seasoned flour, shaking off any excess. Heat 1 tablespoon of the oil in a large non-stick frying pan over medium-high heat. Add the fish and cook for 3-4 minutes on each side, or until cooked through and lightly browned-depending on the size of your frying pan you may need to cook the fish in batches.

Meanwhile, heat the remaining oil in a large saucepan. Cook the spring onions and garlic for 2 minutes, or until softened. Add the Ientils.Toss for a few minutes, or until the lentils are heated through. Steam or microwave the beans for a few minutes, or until just tender.

Serve the fish with warm lentils and the green beans.

Related food category:

• Main Course