2017-08-21
Lamb fillet with caponata
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Lamb fillet with caponata

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Tick off all of your 5+ a day with this super-healthy, and delicious, Sunday roast.
<b>Prep:</b> 10 mins Prep: 10 mins
<b>Cook:</b> 25 mins Cook: 25 mins
Serves 2 Serves 2
Excellent source of iron Excellent source of iron
Low Sodium Low Sodium
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Ingredients

  • 3 garlic cloves

For the caponata

  • 2 tsp rapeseed oil 
  • 1 red onion, cut into wedges
  • 1 aubergine, sliced and quartered
  • 500g carton passata
  • 1 green pepper, quartered, deseeded and sliced
  • 6 pitted Kalamata olives, halved and rinsed
  • 2 tsp capers, rinsed
  • 1 tsp chopped rosemary
  • 1 tsp balsamic vinegar

For the lamb & potatoes

  • 4 baby new potatoes, halved
  • 1 tsp chopped rosemary
  • 1 tsp rapeseed oil
  •  250g lean QualityMark loin fillet, all visible fat removed
  • 240g bag baby spinach
  • finely chopped parsley (optional)

Method

Method

Slice 2 of the garlic cloves for the caponata, finely grate the other for the lamb and set aside. Heat the oil for the caponata in a wide pan, add the onion and fry for 5 mins to soften. Tip in the aubergine and cook, stirring, for 5 mins more. Add the passata and pepper with the olives, capers, rosemary and balsamic vinegar, then cover and cook for 15 mins, stirring frequently.

Meanwhile, heat oven to 190C/170C fan/ gas 5. Boil the potatoes for 10 mins, then drain. Mix the grated garlic with the rosemary and some black pepper, then rub all over the lamb. Toss the potatoes in the oil with some more black pepper, place in a small roasting tin with the lamb and roast for 15-20 mins. Meanwhile, wilt the spinach in the microwave or in a pan, and squeeze to drain any excess liquid.

Stir the garlic into the caponata and serve with the lamb, either whole or sliced, rolled in parsley if you like, with the potatoes and spinach.

  • Suitable Cuts
  • Nutrition

Nutrition Information Per Serving*

Serving size: 169g
Energy kJ (kcal) 483
Protein (g) 40
Fat (g) 17
Saturated (g)
5
Carbohydrate (g) 40
Sugars (g)
24
Sodium (mg) 140
Fibre (g) 17
Zinc (mg) 6.0
Vitamin B12 (ug) 4.6
Vitamin D (ug) 0
Selenium (ug) 5.7

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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