Free Healthy Recipe - Snapper, Lentil, Eggplant & Tomato hot pot

Dairy free, Low fat, Low GI, Low sugar, Wheat Free

Copyright John Paul Urizar

This one pot wonder combines nourishing high fibre lentils with tomatoes and eggplant to create a slightly Moroccan flavoured dish. The lentils serve as the carbohydrate in this easy and substantial evening meal.

1 eggplant cut into cubes
4 large vine ripened tomatoes, peeled and deseeded
3 tbsp olive oil
1 large clove garlic, finely chopped
1 small red chilli, deseeded and finely chopped
2 tbsp capers, drained and rinsed

Preheat oven to 180 degrees Celsius.
Rinse the eggplant, sprinkle with seasalt and leave it to rest for 10 minutes. Rinse thoroughly and pat dry.

Heat the oil in a large non stick oven proof pan and add the garlic, chilli, capers, eggplant and tomatoes. Cook on a low heat for 2 - 3 minutes.
Add the stock and lentils and bring to the boil. Reduce the heat and simmer for 40 minutes.
Add the parsley and seasoning and stir through.
Wipe the snapper fillets with a damp paper towel and place on top on the lentil hot pot. Cover the pan and bake in the oven for a further 15 minutes.

Tip: Make a great long term investment in a deep frying pan with a lid that can go into the oven as well as sit on the stove. You'll be amazed at how often you'll use it.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 70 mins
Ready in: 80 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1572 kj
Calories 376 kcal
Fat 17.1 g
Saturated Fat 3 g
Total Carbohydrate 13.3 g
Total Protein 39.2 g
Fibre 5.7 g

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