Name: Roasted swordfish with salsa on puy lentils
Prep time: 20 minutes
Cook time: 25 minutes
Yield: 4
Ingredients: For the lentils:; 250g puy lentils; 2 cloves garlic, crushed; 600ml vegetable stock; 4 tomatoes, roughly chopped; 1 bunch spring onions, chopped; 4 x 125g pieces swordfish; 1 tbsp oil; black pepper, to season; For the salsa:; 6 tbsp mixed fresh herbs (e.g. parsley, coriander, mint); 2 tbsp capers, drained; 4 anchovy fillets; grated rind and juice 1 lemon; 2 tbsp olive oil

Roasted swordfish with salsa on puy lentils

Lovely firm fish served with hearty lentils - a light but wholesome dish.

Serves

Prep

20 minutes

Cook

25 minutes

Nutritional Information:

Each 338g serving contains (excludes serving suggestion)

KCal: 463
Carbs: 35.7g
Fibre: 9.8g
Protein: 39.9g
Fat: 15.6g
(Medium)
Saturates: 2.5g
(Low)
Sugars: 5.8g
(Low)
Salt: 1.35g
(Medium)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

For the lentils:
250g puy lentils
2 cloves garlic, crushed
600ml vegetable stock
4 tomatoes, roughly chopped
1 bunch spring onions, chopped
4 x 125g pieces swordfish
1 tbsp oil
black pepper, to season
For the salsa:
6 tbsp mixed fresh herbs (e.g. parsley, coriander, mint)
2 tbsp capers, drained
4 anchovy fillets
grated rind and juice 1 lemon
2 tbsp olive oil

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Method

Step 1

Preheat the oven to 220°C/gas 7.

Step 2

Place the lentils in a medium pan with the garlic and stock, bring to the boil and simmer for 15–20 minutes until tender. Drain off any excess liquid then add the tomatoes and spring onions and stir well to combine. Season.

Step 3

Meanwhile, place the swordfish on a baking sheet, drizzle over the oil and season. Place in the oven and cook for about 10 minutes until crisp and cooked through.

Step 4

To make the salsa, place all the ingredients for the salsa into a blender or food processor and blend until combined, but still retaining some texture.

Step 5

To serve, spoon the lentils onto serving plates top with a piece of swordfish and then spoon over the salsa.

Recipe tips

Children, pregnant women and women who are trying to get pregnant should not eat swordfish as it contains more mercury than other fish. Other adults are advised to eat no more than one portion of swordfish per week.