pan-fried lemon sole
 
 

serves 4, hands-on time 25 min

250g puy lentils
250g spinach
4 lemon sole fillets (or other flat white fish), skin-on
4 tbsp seasoned plain flour
Extra-virgin olive oil
2 tbsp capers in brine
Juice 2 lemons
Handful fresh flatleaf parsley

Cook the lentils in a pan according to the packet instructions. Boil a kettle of water. Put the spinach in a colander and pour over the boiled water to wilt.

Dust the fish with the flour, shaking off the excess. Around 6-7 minutes before the lentils are ready, heat a generous glug of the oil in a large frying pan. When hot, cook the fish skin-side up for 1 minute or until golden. Carefully turn and cook on the other side for 2 minutes.

Drain and rinse the capers, then add to the fish with the lemon juice and 50m1 water. Cook for 1-2 minutes to warm through. Roughly chop the parsley and scatter over, then set the pan aside.
Drain the lentils, then return to the pan and toss the spinach through. Season. Divide the lentils among 4 plates or shallow bowls, then top each with a fillet of fish, spooning over the capers and juices from the pan.

432kcals, 9.7g fat (1.3g saturated), 44.6g protein, 41.8g carbs (2.3g sugars), 0.6g salt, 10.1g fibre