This week

Pan-seared trout with lentils and greens

25 minutes · teaches pan-searing · makes 2 portions

You need

• 2 fillets trout or mackerel, skin on (1 pack)
• 500 g new potatoes (about 10 small)
• 1 onion
• 2 cloves garlic
• 1 pouch ready-cooked lentils (250 g), or 1 tin of green lentils, drained
• 1 teaspoon mustard
• 200 g spinach (1 bag)
• 1 lemon

Plus oil, salt, pepper and water.

Method

1. Halve the potatoes and boil them in salted water for 15 minutes, until a knife slides in easily. Drain.
2. While they boil, soften the chopped onion in 1 tablespoon of oil for 5 minutes. Add the chopped garlic for 1 minute, then the lentils, mustard and 3 tablespoons of water. Warm for 3 minutes, stir in the spinach until it wilts, and squeeze in half the lemon. Take off the heat.
3. Pat the fish dry with kitchen paper and salt the skin. Heat 1 tablespoon of oil in a frying pan over a medium-high heat until it shimmers.
4. Lay the fish in skin side down and press it flat with a spatula for 10 seconds. Leave it alone for 3 minutes, until the skin is crisp and the flesh has turned pale most of the way up. Turn it over for 1 minute.
5. Serve one fillet on half the lentils, with half the potatoes and a lemon wedge. Cool the rest and put it in the fridge.

Lunch tomorrow

Eat cold. Flake the fish into the lentils and potatoes as a salad, with a squeeze of lemon.

Other swaps

Trout for mackerel or salmon. Spinach for kale or spring greens.

Contains

Fish, mustard. Always check the labels on what you buy.

Nutrition per portion

Dinner portion, standard version. Tomorrow's lunch is about 581 kcal. Estimates from standard UK food data, not reviewed by a dietitian. Details

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