Lentil and Fish Stew

This Lentil and Fish Stew combines the earthy flavors of lentils with tender fish, creating a hearty and nourishing dish inspired by Greek cuisine. It's packed with protein and rich in Mediterranean flavors, making it a perfect meal for seafood lovers.

Ingredients

• Green lentils - 100 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Canned diced tomatoes - 200 grams
• Vegetable broth - 500 ml
• Dried oregano - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• White fish fillets (e.g., cod or haddock) - 200 grams, cut into bite-sized pieces
• Lemon juice - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion, garlic, carrot, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
3. Add the diced red bell pepper and cook for another 3 minutes.
4. Stir in the rinsed lentils, canned tomatoes, vegetable broth, oregano, thyme, salt, and pepper. Bring to a boil.
5. Reduce the heat to low, cover the pot, and let it simmer for about 25 minutes, or until the lentils are tender.
6. Add the fish pieces to the pot and gently stir to combine. Cook for an additional 5-7 minutes, or until the fish is cooked through.
7. Remove from heat and stir in the lemon juice. Taste and adjust seasoning if necessary.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in omega-3 fatty acids from fish, supporting heart health.

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