Herb Roasted Monkfish with Tomatoes and Lentils

Lentils recipe curves website
By Curves

nutrition

We love lentils! They give off a deep, nutty aroma when they simmer. They need no soaking and take only about 20 minutes to cook. We advise to use green Le Puy lentils from France, they are fairly easy to locate, and they’re what we used for this dish.
 

Ingredients:

 

  • 1 cup green lentils
  • 1 bay leaf, fresh if available
  • 1 1/2 pounds monkfish fillet (1 big fillet is best for slicing, but 2 smaller ones will work fine)
  • 1 teaspoon ground fennel seed
  • 10 thyme sprigs, leaves chopped
  • 6 rosemary sprigs, leaves chopped, plus 4 small sprigs for garnish
  • Salt
  • Freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 large leek, white and tender light green parts only, chopped
  • 2 carrots, peeled and cut into small dice
  • 1 celery stalk, cut into small dice
  • 2 garlic cloves, peeled and thinly sliced
  • 1/2 teaspoon salt and 1 oz. fat-free chicken broth
  • 1 tablespoon Dijon mustard
  • 1/2 tablespoon red wine vinegar
  • 20 red cherry tomatoes


Directions:

Place the lentils in a medium pot and cover with at least 3 inches of cool water. Add the bay leaf and bring to a boil over high heat. Turn the heat to medium-low and cook at a low bubble, uncovered, for 15 minutes, or until the lentils are just tender. Drain and remove the bay leaf.

Rub the monkfish fillets all over with the fennel seed, half the thyme, half the rosemary, about ½ teaspoon salt, and pepper, to taste, and set aside.

Heat the oven to 220°C

In a large skillet, heat 1 tablespoon of the oil over medium heat. Add the leek, carrots, and celery and sauté for 4 minutes, or until softened. Add the garlic and sauté about half a minute longer. Add the lentils and the rest of the thyme and rosemary and season with about ¼ teaspoon each salt and pepper. Sauté for one minute to blend the flavors. Add the broth and mustard. Give it a good stir and simmer, uncovered, about 2 minutes. Turn off the heat and add the vinegar.

In an ovenproof skillet (cast iron is perfect), heat the remaining 1 tablespoon oil over medium-high heat. When it’s hot, add the monkfish and brown on both sides. Scatter the tomatoes around the fish. Transfer to the oven and roast until the fish is just cooked through--6 to 8 minutes, depending on its thickness. Take the fish from the oven and cut into thick slices on an angle.

Divide the lentils into 4 bowls. Place the fish slices on top. Garnish each serving with 5 tomatoes and top with rosemary sprigs.

Serves 4. 
Per serving: 421 calories, 10 g fat, 40 g carbohydrates, 18.5 g fibre, 39 g protein

Curves Complete: Enjoy for lunch or dinner on Phase 1 or 2.

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