Baked swordfish and asparagus with lentils and chermoula
User Reviews
5
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Prep Time
2 mins
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Cook Time
20 mins
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Total Time
22 mins
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Servings
2
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Calories
583 kcal
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Course
Main Course
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Cuisine
Mediterranean
Baked swordfish and asparagus with lentils and chermoula
Description
Baked swordfish and asparagus with lentils and chermoula highlights swordfish fillets and asparagus spears baked until cooked through and lightly coated with olive oil, salt, and pepper. The recipe includes roasting fresh fennel slices until they begin to brown, then mixing them into green lentils cooked until tender. The chermoula—a herbed Moroccan sauce—adds a vibrant, aromatic seasoning to the lentils, tying the components together. The swordfish offers a firm texture that contrasts with the tender lentils and crisp asparagus. The dish is assembled by starting fennel first to ensure even roasting times, while the lentils are simmered separately. The baking sheet is used for cooking fish and asparagus simultaneously, streamlining preparation.
Ingredients
- 5 oz fennel 140g
- ½ cup green lentils 95g
- 1 lb swordfish 450g
- 5 oz asparagus 140g
- 5 tablespoon chermoula approx, see separate recipe, or if using other recipe/bought
- 1 tablespoon olive oil approx
- salt
- black pepper
Instructions
- Preheat oven to 400F/200C.
- Cut the base off the fennel bulb, cut in half lengthwise and remove the core. cut into slices and cut any larger slices into smaller pieces. Put in an oven dish and toss with some olive oil and a little salt.
- Put the fennel in the oven to cook while you prepare the rest (it should have around 5-10 minutes longer).
- Start the lentils cooking according to packet instructions - generally bring to boil in around 2 cups/480ml water, reduce to simmer and cook around 10min, until tender.
- Lay the swordfish and asparagus (with ends trimmed) on a baking sheet/tray. Drizzle over some olive oil and turn both the fish and asparagus so coated on all sides. Sprinkle over a little salt and pepper.
- Place the tray in the oven and cook 10-15 minutes until the swordfish is cooked through but not overcooked (the timing depends how thick the pieces are and on your oven).
- Remove the fennel from oven when it is starting to brown and tip into the lentils, including any residual olive oil. Serve alongside the swordfish and fennel, with chermoula drizzled over the fish and lentils.
- Note - if you prefer, you can grill the swordfish and asparagus, then simply saute the fennel until tender and mix it through the lentils.
Notes
- Note that the nutritional information does not include chermoula sauce as amounts may vary.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 583 kcal
% Daily Value*
| Calories | 583kcal | 29% |
| Carbohydrates | 34g | 11% |
| Protein | 58g | 116% |
| Fat | 22g | 34% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 149mg | 50% |
| Sodium | 224mg | 9% |
| Potassium | 1814mg | 39% |
| Fiber | 17g | 68% |
| Sugar | 2g | 4% |
| Vitamin A | 905IU | 18% |
| Vitamin C | 14.4mg | 16% |
| Calcium | 88mg | 9% |
| Iron | 6.3mg | 35% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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