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Fish with Moroccan lentil salad
heartfoundation.org.au|Helpline 13 11 12

Fish with Moroccan lentil salad

6 minutes (20 minutes)
Serves 4
  • 420g can no added salt lentils, rinsed and drained
  • 1/3 cup currants
  • 1/4 cup pepitas, toasted (see tip)
  • 1 long red chilli, seeded and finely chopped
  • 1 red onion, finely chopped
  • 1 cup mint leaves, chopped
  • 1 cup flat-leaf parsley leaves, chopped
  • 1 orange, rind finely grated and juiced
  • 1 teaspoon ground cumin
  • 1 tablespoon olive oil
  • 1/2 teaspoon brown sugar
  • Cracked black pepper, to season
  • Olive oil spray
  • 800g skinless boneless fish fillets, cut into smaller pieces if large (see tip)
  • Lemon wedges, to serve
  1. To make the salad, combine lentils, currants, pepitas, chilli, onion, mint, parsley and orange rind in a large bowl.
  2. To make the dressing, place the orange juice, cumin, olive oil, sugar and pepper in a screw-top jar and shake until well combined. Pour the dressing over the salad just before serving and toss to coat well.
  3. Preheat a barbecue flat-plate or large non-stick frying pan on medium-high.
  4. Lightly spray with oil. Season the fish with cracked pepper. Cook on heated barbecue or in frying pan for 2-3 minutes each side or until light golden and just cooked through. Serve fish with lentil salad.

Tips

  • Pepitas (pumpkin seeds) are the edible seeds of pumpkin that have been dried. You will find them where all the nuts are in the supermarket. They are nutritious and add crunch to salads. To toast, place the seeds onto a baking tray and roast in 200C oven (180C fan-forced) for 3-5 minutes until lightly browned. Alternatively, dry roast in a non-stick frying pan over a medium-high heat. Watch carefully as they can burn easily.  
  • Any variety of boneless white fish is suitable for this recipe eg snapper, john dory or ling. If pieces are large, cut into smaller pieces before cooking.  


Image credit: Ben Dearnley Photography

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