Photo of Spiced cod with Puy lentils by WW

Spiced cod with Puy lentils

8
3
3
SmartPoints® value per serving
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

Green or Brown Lentils, dry

200 g, rinsed

Olive Oil

2 tablespoons

Garam Masala

3 teaspoons, level, plus extra to serve

Cod, raw

800 g, 4 skinless cod fillets

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

0% fat natural Greek yogurt

100 g, to seve

Coriander, fresh

1 tablespoons, 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.