Pan-Seared Fish with Lentils

Impact

A nourishing union of crisp, golden fish and earthy lentils — simple, wholesome, and deeply satisfying for body and strength.

Ingredients

 4 fish fillets (salmon or white fish, 150–180 g each)
 1 cup green or brown lentils, rinsed,  3 cups water or vegetable stock
1 small onion, finely chopped,  1 carrot, finely diced, 2 cloves garlic, minced

2 tbsp olive oil 1 tbsp butter, Salt and black pepper, to taste, 1 bay leaf or 1 tsp thyme
 Juice of ½ lemon,  Fresh parsley, chopped

Method

1. Place lentils, water or stock, bay leaf, and a pinch of salt in a saucepan. Bring to a boil, then simmer for 20–25 minutes until tender. Drain if needed.

   2. Heat 1 tbsp olive oil in a pan. Sauté onion and carrot for 4–5 minutes until soft. Add garlic and cook for 1 minute. Stir in lentils, season, and keep warm.

   3. Pat fish fillets dry and season with salt and pepper. Heat remaining olive oil and butter in a skillet over medium-high heat.

   4. Sear fish for 3–4 minutes on one side until golden. Turn and cook 2–3 minutes more until cooked through.

   5. Finish with lemon juice over the fish and adjust seasoning on lentils.

Time

Preparation: 10 minutes
Cooking: 30 minutes
Total: 40 minutes

Plating

Spoon warm lentils onto the center of the plate. Place the pan-seared fish neatly on top. Finish with chopped parsley and a light drizzle of pan juices.

Service

Serve hot with a fresh green salad or steamed vegetables. Ideal for lunch or a light, elegant dinner.