Easy Pollock With Tomato And Green Lentils
This easy pollock recipe is perfect for a quick and healthy weeknight meal and under 250 calories per portion.
Equipment
Ingredients
- 4 Pollock Fillets (Frozen or fresh)
- 400 g Green Lentils (Canned, rinsed and drained)
- 400 g Chopped Tomatoes
- 150 ml Vegatable Stock
- 2 Garlic Cloves (Chopped)
- 1 Onion (Chopped)
- 1 tbsp Sun-dried Tomato Paste
- ½ tsp Hot Smoked Paprika
- 2 tbsp Olive Oil
- Salt (to taste)
- Ground Black Pepper (to taste)
Instructions
- Heat the oil in a deep-sided frying pan. Add the onion and garlic and fry over a medium heat for about 6 minutes until the onions are well browned. Por in the stock and mix together.
- Bring to the boil then add your tomatoes, sun-dried tomato paste, paprika and lentils. Simmer for about 8 minutes and season with salt and pepper.
- Add the frozen pollock on top of the sauce and press down lightly. Cover with lid and simmer for about 20 minutes or until cooked through and no longer opaque.
- Transfer to a serving dish and garnish with watercress or parsley.
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Nutrition
Serving: 4gCalories: 221kcalCarbohydrates: 28gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 1mgSodium: 368mgPotassium: 612mgFiber: 9gSugar: 6gVitamin A: 452IUVitamin C: 13mgCalcium: 60mgIron: 5mg
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