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Fish Parcels with Lentils & Tomatoes


Fish Parcels with Lentils and Tomatoes

Serves 4

This is a great way to introduce more pulses into the diet, which are low G.I and a good source of fibre.  Lentils are easy to cook and this combination could also be  served as a salad on its own or with chicken.  Try adding different vegetables in the foil squares such as carrots, zucchini and green beans.


4 x white fish fillets about 150g each
Freshly ground pepper
2 tbsp Tamari*
1 leek, sliced
2 sticks celery, chopped
1 tbsp olive oil
1 clove garlic, crushed
1 small red onion, finely chopped
100g sliced mushrooms
4 tbsp wine or water
100g sun dried tomatoes
200g green lentils, washed and cooked for
about 25 minutes
1 tsp chopped thyme
1 tbsp chopped parsley
4 pieces foil about 30 x 30 cms
*Tamari is a wheat free & low sodium soya sauce found in Asian stores & some supermarkets 


• Heat oven to 200°C
• Place leeks and celery equally on the centre of foil squares
• Place fish on top, season and sprinkle with Tamari and wrap up
• Place in oven for about 15 minutes
• Meanwhile heat oil in large pan and add onion and garlic and cook for 3-5 minutes
• Add mushrooms and wine, cook for a further 5 minutes
• Add tomatoes, lentils and herbs and cook for a further 2 minutes
• Place lentil mixture evenly on plates and top with fish, leek and celery
• Season to taste

Recipe by Jo Beer

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