Mouneh Bil Samak

Mouneh Bil Samak is a delightful Lebanese seafood dish featuring marinated fish, lentils, and a medley of spices that create a harmonious blend of flavors. High in protein and packed with nutrients, this dish is perfect for a healthy meal.

Ingredients

• White fish fillets (e.g., cod or haddock) - 300 grams
• Red lentils - 100 grams
• Onion, finely chopped - 1 medium
• Garlic, minced - 2 cloves
• Olive oil - 3 tablespoons
• Fresh parsley, chopped - 2 tablespoons
• Lemon juice - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 500 ml

Steps

1. Rinse the red lentils under cold water until the water runs clear. In a pot, combine the lentils and 500 ml of water, bring to a boil, then reduce to a simmer for about 15 minutes until tender. Drain any excess water and set aside.
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes.
3. Season the onion and garlic mixture with cumin, paprika, salt, and black pepper. Stir well and cook for an additional 2 minutes to release the spices' aroma.
4. Add the marinated fish fillets to the skillet and cook for about 3-4 minutes on each side until the fish is cooked through and flakes easily.
5. In a large bowl, combine the cooked lentils with the fish mixture, lemon juice, and chopped parsley. Gently fold to combine all ingredients without breaking the fish.
6. Drizzle with the remaining tablespoon of olive oil and serve warm, garnished with extra parsley if desired.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in omega-3 fatty acids, promoting heart health.

Tags