5.0 from 15 votes
Baked swordfish and asparagus with lentils and chermoula
This simple sheet pan supper is incredibly easy to prepare, fresh and flavorful.
Prep Time
2 mins
Cook Time
2 mins
Total Time
22 mins
Servings: 2
Calories: 583 kcal
Course:
Main Course
Cuisine:
Mediterranean
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 and 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.
Cup of Yum
Notes
- (see video above)
- Note nutritional info excludes chermoula sauce since amount used can vary.
Nutrition Information
Calories
583kcal
(29%)
Carbohydrates
34g
(11%)
Protein
58g
(116%)
Fat
22g
(34%)
Saturated Fat
4g
(20%)
Cholesterol
149mg
(50%)
Sodium
224mg
(9%)
Potassium
1814mg
(52%)
Fiber
17g
(68%)
Sugar
2g
(4%)
Vitamin A
905IU
(18%)
Vitamin C
14.4mg
(16%)
Calcium
88mg
(9%)
Iron
6.3mg
(35%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 583
% 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.