The Food Coach

Free Healthy Recipe - Grilled blue eye trevalla with sage, lentils and roast capsicum

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Wheat Free

For energy, fibre and improved mental performance, carbohydrates are an extremely important macronutrient to include on the plate. Often dismissed, lentils outperform most well known carbohydrate and combined with preserved limes and roast capsicum make a delicious base to this easy fish dish.

Ingredients
2 fillets blue eye trevalla, (approx 150 grams each)
½ tbsp olive oil
½ lemon juiced
1 tbsp olive oil, (for heating)
1 tbsp capers, rinsed and drained
½ bunch sage
1 can lentils, drained and rinsed
2 preserved limes flesh scraped and discarded, rind finely chopped
1 roast capsicum sliced
Method

Preheat the oven to 180 degrees Celsius.
Wipe the fish with a damp cloth, make a few incisions across the thickest part of the fillets and brush with olive oil and lemon juice.
Heat the olive oil until hot but not smoking and add the capers and sage leaves. Cook until they're crispy. Remove from the oil and lay them out on absorbent paper towel to drain them of excess oil. Heat a grill pan and sear the fish for 2 minutes each side, then transfer the fish to a baking tray and cook for 15 - 20 minutes to cook through.

While the fish is cooking, heat the lentils in a pan and stir through the preserved limes and capsicum.
When the fish is cooked, sprinkle the capers and sage through the lentils. Serve the fish on top of the lentils with an accompanying green salad.

Note: Using canned legumes and pulses are an easy way to incorporate this healthy food group into the daily diet. Always rinse them thoroughly to remove the extra salt.

Makes 2 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 30 mins
Ready in: 40 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1652 kj
Calories 395 kcal
Fat 15.5 g
Saturated Fat 2.1 g
Total Carbohydrate 23.4 g
Total Protein 37.3 g
Fibre 6.9 g