A simple and healthy way of handling a cumbersome fishPoached skate salad with broccoli, and anchovy dressingPoaching skate is a simple and healthy way of handling this slightly cumbersome fish – chuck it in a roasting tray with some wine and bits and it's done. Skate turns fast, so get it good and fresh. Takes 40 minutes Serves two100g lentils, puy, green, speckled or brown700g skate wing300ml white wine1 white onion, diced1 head (500g) broccoli, cut into small florettes, or 350g of florettes2 cloves garlic6-8 anchovy fillets2 tbsp extra virgin olive oil 40g unsalted butter, room tempHandful of parsley leaves, washed and choppedSalt and pepper▶ Preheat the oven to 200ºC/400ºF/Gas 6.▶ Put the lentils in a wide pan, cover with 800ml cold water, put a lid on and bring to the boil. Simmer fast with the lid on for around 25 minutes, until the lentils are cooked, but have a bit of bite.▶ Season the skate on both sides, then lay in a tight-fitting roasting dish with 300ml cold water, the wine and the onion. The liquid should come at least halfway up the fish. Give it a quick shuffle in the liquid so that the skate won't stick to the bottom. Cover the roasting tray with foil, and put in the middle of the oven – checking on it after 15-20 minutes.▶ When the lentils are nearly cooked, add the broccoli florettes to the lentil pan, and put the lid back on, keeping the heat high. After three to four minutes drain the lentils and broccoli through a colander.▶ Rough chop the garlic and anchovies. Pour the oil into the former lentil pan and fry the garlic and anchovies together for a few minutes until golden.▶ Check the skate after 15-20 minutes using a fish slice. Starting at the thick side, you should be able to just lift the fish away from the cartilage. If you can, it's cooked; if not put it back for five minutes. Put the skate wing to one side, with the foil resting on top and tip the cooking liquid in with the garlic and anchovies and fast boil until it reduces by two-thirds. Add a little pepper.▶ Turn the heat off, then whisk in the butter a quarter at a time, and chuck in the parsley. Taste for seasoning.▶ Build piles of broccoli and lentils in the centre of your serving dishes. Starting at the thick end of the skate, use a fish slice to release the fish from the cartilage and lay it around the broccoli and lentils. Spoon the sauce liberally over the lot and finish with lemon.Food & drinkFish recipesAllegra McEvedyguardian.co.uk © Guardian News & Media Limited 2009 | Use of this content is subject to our Terms & Conditions | More Feeds
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