Tilapia with lentils under orange sauce
2 servings
60 minutes
Tilapia with lentils in orange sauce is a refined combination of flavors and textures inspired by modern culinary trends. This light yet rich dish harmoniously blends the juiciness of the fish, the softness of the lentils, and the citrus freshness of the orange. The delicate flavor of tilapia pairs perfectly with the zesty orange sauce that adds sophistication. Lentils not only make the dish nutritious but also impart nutty notes. Light mustard and olive oil enrich the sauce with depth of flavor, while parsley and onion add freshness. This dish is perfect for a family dinner or an impressive treat for guests, offering them gastronomic delight and a subtle play of flavors.
1
Soak the lentils in cold water for 1-2 hours. If necessary, also thaw the fish fillet during this time.
- Green lentils: 100 g
- Tilapia fillet: 300 g
2
Drain the water from the lentils and rinse them under running water.
- Green lentils: 100 g
3
Place lentils in a pot and cover with water in a ratio of 1 to 2. Boil for about 30–40 minutes on low heat after boiling, skimming foam and stirring. Do not cover with a lid. Salt at the end. Drain the water when ready.
- Green lentils: 100 g
- Salt: to taste
4
Wash the fish, remove the bones.
- Tilapia fillet: 300 g
5
Grease the baking tray with vegetable oil.
- Vegetable oil: 2 tablespoons
6
Salt and pepper the fish, place it skin side down on a baking tray, and leave it.
- Tilapia fillet: 300 g
- Salt: to taste
- Black allspice: to taste
7
Preheat the oven to 200 degrees.
8
Grate the orange zest.
- Oranges: 1 piece
9
Squeeze juice from the flesh of the orange - the more you get, the better.
- Oranges: 1 piece
10
For the sauce, mix orange juice, half the zest, mustard, olive oil, a small pinch of salt, and a small pinch of black pepper.
- Oranges: 1 piece
- Mustard: 0.5 teaspoon
- Olive oil: 1 tablespoon
- Salt: to taste
- Black allspice: to taste
11
Place the fish in the oven and bake until cooked (about 15-20 minutes).
12
Finely chop the onion and parsley.
- Onion: 1 piece
- Parsley: 0.5 bunch
13
In a pan, fry the onion in a small amount of vegetable oil until light golden.
- Vegetable oil: 2 tablespoons
- Onion: 1 piece
14
Add lentils, half of the sauce, and parsley to the onion and sauté for 3–5 minutes.
- Green lentils: 100 g
- Parsley: 0.5 bunch
- Salt: to taste
- Black allspice: to taste
15
For serving, first layer the lentils, place the fish on top, pour the remaining sauce over it, and sprinkle with the remaining zest.
- Green lentils: 100 g
- Tilapia fillet: 300 g
- Oranges: 1 piece