Spiced cod with lentils
3
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
Swap the classic Friday fish supper for this Indian-inspired meal
Ingredients
Olive Oil
2 tablespoon(s)
Cajun seasoning
1½ tablespoon(s)
Cod, raw
4 fillet(s), medium
Chilli, green or red
1 individual, red, deseeded and finely diced
Spring Onions
3 medium, trimmed, finely sliced
Root Ginger
10 g, peeled, grated
Garlic
2 clove(s), crushed
Green or Brown Lentils, cooked
2 can(s), large, drained
0% fat natural Greek yogurt
100 g, to seve
Coriander, fresh
1 tablespoon(s), chopped , to serve
Instructions
1
Put the lentils in a pan, pour over 600ml water and bring to a boil. Reduce to a simmer and cook for 15 minutes, or until the liquid is absorbed.
2
Meanwhile, mix together half the oil and the garam masala to form a paste, then season well. Put the cod in a bowl and spoon over the garam masala paste.
3
Heat a large nonstick frying pan over a medium heat, then fry the cod for 2-3 minutes. Turn, and cook for another 2 minutes, or until cooked through. Remove from the pan and cover loosely with kitchen foil to keep warm.
4
Wipe the pan clean, then add the remaining oil. Fry the chilli, spring onions, ginger and garlic for 2-3 minutes, or until fragrant. Add the cooked lentils and 75ml water, then bring to a boil. Remove from the heat and season to taste.
5
Divide the lentils between plates and top with the fish. Spoon over the yogurt, sprinkle over the extra garam masala and serve garnished with the coriander.
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