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Lemon sole with cavolo nero and lentils
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Lemon, garlic and capers are natural partners for this delicate fish. The lentils and greens make it a hearty meal.
1 tbsp olive oil
1 Essential onion, sliced
2 garlic cloves, chopped
200g cavolo nero, stems removed, leaves shredded
400g can beluga lentils, drained and rinsed
2 tsp nonpareille capers, drained and chopped
1 unwaxed lemon, ½ zest shredded, ½ zest grated, cut into wedges
2 lemon sole fillets* (about 350g in total)
3 tbsp Essential reduced fat crème fraîche
1. Heat ½ tbsp oil in a large pan over a low-medium heat. Add the onion and garlic with a pinch of salt and cook for 8 minutes, until soft and turning golden. Add the cavolo nero and a splash of water, cover and cook for 2 minutes until just wilted. Stir in the lentils, capers, shredded lemon zest and a squeeze of lemon juice; season, take off the heat and cover.
2. Season the fish. Heat the remaining ½ tbsp oil in a large frying pan and, once hot, add the fish, skin-side down. Cook for 2 minutes, then gently turn over and cook for 1-2 minutes more, until cooked through and opaque.
3. Add the grated lemon zest and a squeeze of lemon juice to the crème fraîche. Serve the lentil mixture with the sole, lemon crème fraîche and remaining lemon wedges for squeezing over.
Typical values per serving:
High in protein
This recipe was first published in February 2021.