Sea Bass with Puy Lentil Salsa

5 minutes - 6 minutes
to cook

This is an extremely fast supper dish for two people that is full of colour and flavour.

Some small new potatoes would make a good accompaniment, but for serious waist watchers, I don't think it really needs it.

The Delia Online Cookery School: Have you seen Delia's ingenious method for shallow frying fish?  Just press the recipe image to watch

A picture of Delia's Complete How to Cook

This recipe is from Delia's Complete How to Cook. Serves 2

  • method
  • Ingredients


Begin by making the lentil salsa.

Place the lentils in a small saucepan with 4 fl oz (120 ml) water and some salt. Next, bring them up to simmering point and gently simmer without a lid for about 30 minutes, or until they are tender but still have some bite and retain their shape, by which time most of the water will have been absorbed. While the lentils are cooking, skin the tomato. Do this by placing it in a heatproof bowl and pouring boiling water on to it.

After exactly a minute, remove it from the water and slip off the skin (protecting your hands with a cloth if the tomato is hot), then halve it and squeeze out the seeds. Now chop it into small pieces. After that, chop the onion and chilli very small, and the tomato and coriander, and keep all this aside, covered in clingfilm, until needed. When the lentils are cooked, empty them into a bowl and while they are still warm, toss them in the lime juice. Now taste to check the seasoning and add the rest of the prepared salsa ingredients. Mix well and leave aside in a cool place.

To cook the fish, you need to pre-heat the grill to its highest setting for at least 10 minutes. Next, line a grill tray with kitchen foil, brush the fish fillets on both sides with the oil and place them on the tray flesh-side up. Season with salt and freshly milled black pepper, then grill for 5-6 minutes, turning halfway through, or until just cooked through. Serve straightaway with the salsa and some lime wedges to squeeze over.

PER SERVING: 311 kcal, Fat: 7.5 g; Saturates: 1.2 g; Protein: 47 g; Carbohydrate: 14.9 g.

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