
Nutrition and extra info
Nutrition: per serving
- kcal1013
- fat51g
- saturates33g
- carbs75g
- sugars19g
- fibre14g
- protein57g
- salt3.1g
Ingredients
- 2 onions, chopped
Onion
un-yunOnions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
- 1 tbsp grated ginger
Ginger
jin-jerMainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…
- 1 tbsp sunflower oil, plus a splash
Sunflower oil
A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…
- 2 tbsp mild curry powder, plus ½ tsp
- 1 tsp brown mustard seeds
- 1½ tsp onion or nigella seeds
- 85g red lentils
Lentils
len-tilThe lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…
- 85g split peas or chana dhal lentils
Lentils
len-tilThe lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…
- 1¼ tsp ground turmeric
- 400g can coconut milk
Coconut milk
ko-ko-nut mill-kCoconut milk is not the slightly opaque liquid that flows from a freshly opened coconut –…
- 3 tbsp natural yogurt, plus extra for serving
- 2 firm white fish fillets with skin - we used sustainably sourced cod
- 2 plum tomatoes, diced
- juice 1 lime, plus 1 cut into wedges, to serve
Lime
ly-mThe same shape, but smaller than…
- handful coriander leaves
- 2 tbsp crispy onions from a tub
- warm naan, to serve
- mango chutney, to serve
Method
Heat oven to 200C/180C fan/gas 6. Mix the onions, ginger, oil, 2 tbsp curry powder, the mustard seeds and 1 tsp of the onion or nigella seeds with 5 tbsp water in a baking dish roughly 25 x 18cm. Roast in the oven for 10-15 mins until the onions are softened.
Stir in the lentils, split peas or chana dhal lentils, 1 tsp of the turmeric, the coconut milk and half a can of water, and return to the oven for 30 mins. Meanwhile, mix together the remaining turmeric, onion seeds and curry powder and the yogurt. Carefully slice the skin off the fish fillets and place on kitchen paper to dry, then rub the yogurt all over the fish fillets and leave to marinate in the fridge while you cook the lentils.
Give the dhal a good stir, mix in the tomatoes and juice from 1 lime, plus 1 tsp salt. Sit the fish fillets on top with a sprinkling of extra seasoning. Return to the oven and cook for a further 15 mins until the fish is done. Remove the dish from the oven and turn on the grill. Place the fish skin on a baking tray, sprinkle with some salt and grill, turning, until crispy. Snap into pieces and scatter over the fish with some coriander and the crispy onions. Serve with more yogurt, lime wedges, naan bread and mango chutney.
Comments, questions and tips