GOOD FOOD // Cod + Green Lentils Recipe | Modern Mummy

Wednesday, 29 November 2017

GOOD FOOD // Cod + Green Lentils Recipe

I like to think the girls and I have a pretty good diet. I'm lucky really, because where I know lots of kids can be really fussy, mine both love fruit and vegetables and they're more than happy to try different cuisines. We've always eaten predominantly plant based, with a few portions of fish and high welfare organic meat thrown in for good measure - but after we rescued the hens at the beginning of October, we've all struggled with eating meat quite a lot, chicken especially. It definitely doesn't feel right eating the same animals that we are keeping as pets!

Since reducing our meat intake (in actual fact, we've more or less given it up altogether; I've had one meaty meal since mid-October, Daisy has only eaten turkey and Evie has embraced vegetarianism entirely) I've been making sure that we eat plenty of fish. Turns out I had the right idea, as Fish is the Dish have just launched their Fish 2 a Week campaign, which aims to inspire the whole of the UK to eat two fish dishes every week. The reason for this? Eating two portions of fish every week:

- Lowers the risk of heart attack, heart disease, cholesterol, stroke, depression, diabetes and Alzheimer's

- Increases levels of omega-3 in your body, which leads to healthy skin, hair, nails and improves sleep

- Boosts your mood and maintains brain function

Seafish, the UK's authority on Seafood, are encouraging families to add fish to their diet and have teamed up with MasterChef winner, Jane Devonshire, to create a series of simple seafood suppers that can easily be made at home. A UK wide cookery show is also taking to the road (visiting Edinburgh, Cardiff, Belfast, Norwich and Billingsgate) to get parents and kids to make some of these dishes together!

You can read more about the campaign here, but in the meantime I wanted to share one of these recipes - one for cod and green lentils - with you.

I'm obsessed with lentils at the moment; they're perfect hearty, warming fodder for this time of year! This recipe takes 30 minutes from start to finish and is a one-pan dish so there’s hardly any washing up, which is an added bonus. Most importantly it’s super healthy and a great way to get your Fish 2 a Week.

(serves 4) 
1 tablespoon olive oil
1 onion, finely chopped
250g cherry tomatoes, quartered
4 x 150g cod, haddock or coley fillet 
2 x 380g packs of green lentils in water, drained and washed
75g olives from a jar, chopped
250ml hot vegetable/fish stock 
15g flat leaf parsley, finely chopped.
1 tablespoon white wine vinegar

What to do.
Heat the olive oil in a large frying pan.
Add the onions and gently sauté until they are translucent and cooked through, then add the tomatoes.
Clear a space in the pan. Add the fish fillets and cook with the tomatoes and onions over a medium heat, flipping the fish carefully once, for around 5 minutes in total.
Keep the heat on medium – you don’t want the fish to brown. The fish is done when you can easily pierce it with a cocktail stick and the flakes are no longer clear.
Once the fish is cooked, remove it from the pan and place on a warmed plate. If there are bits of fish left in pan don’t worry they will add to the flavour.
Add the lentils, chopped olives, stock and chopped parsley to the pan (reserving a little of the parsley for garnishing) and stir well.
Heat through then add the white wine vinegar. You don’t need to add salt as the olives are salty enough, but if you wish, a grind of black pepper is nice.
Divide the lentils between four bowls or plates, top each with a piece of fish and garnish with the reserved parsley.

Enjoy x

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