Mediterranean Style Fish
This Mediterranean style dish offers a vibrant mix of fresh, zesty flavours with the mild, buttery fish perfectly complemented by sweet capsicum, juicy cherry tomatoes, earthy lentils, and briny black olives. The texture is a delightful contrast—flaky fish, tender vegetables, and firm lentils, all brought together with a splash of lemon and a drizzle of olive oil for a smooth, fragrant finish.
Nutrients
Per serving
Steps
Heat the olive oil in a large frying pan over a medium heat
Add the onion and cook until softened
On a hot grill plate, cook the capsicum until just starting to blacken and put to one side
Add the garlic to the onions and cook for a further 2 mins and add the mushrooms and tomatoes
Cook over a gentle heat until cooked through and remove from the frying pan and put to one side, keeping warm
In the meantime, warm the lentils in a saucepan and drain
Add the remaining 1 tbs of olive oil to the frying pan and once hot, add the fish skin down, keeping pressure on the fish to stop curling
Cook over a high heat for 2 - 3 mins and gently turn over and cook for a further 3 - 4 mins over a medium heat until the fish is cooked through
Squeeze the lemon over the fish and place the fish on the warm lentils, capsicums, mushrooms, tomatoes, onions and olives
Sprinkle the lemon zest over the fish and garnish with the remaining lemon and basil and spring onions
NB The capsicums can be cooked in the frying pan alongside the onions and garlic if preferred, may have to be cooked in batches with the mushrooms and tomatoes
Ingredients
| 800g | Barramundi or other firm white fish |
| 400g | Can cooked lentils |
| 1 | Large onion chopped |
| 2 | Garlic cloves chopped |
| 250g | Small mushrooms halved |
| 250g | Cherry tomatoes halved |
| 1 | Red capsicum sliced |
| 1 | Yellow capsicum sliced |
| 50g | Pitted black olives |
| 2 Tbsp | Olive oil |
| 1 | Lemon zest and juice |
| 4 | Spring onions chopped |
| 1 | Lemon for garnish |
| 1 | Basil leave for garnish |
| 1 | Salt and Pepper to taste |
