Ingredients

  • 300g dried red lentils
  • 2 tablespoons olive oil, plus 1 teaspoon
  • 2 tablespoons curry powder
  • 520g basics white fish fillets, defrosted if frozen
  • 1 onion, peeled and finely chopped
  • 1 garlic clove, peeled and finely chopped
  • 450g basics tomatoes
  • 1 tablespoon fresh coriander, chopped

Method

  1. 1 Preheat the oven to 200°C, fan 180°C, gas mark 6. Cook the red lentils following pack instructions.
  2. 2 Meanwhile, mix 2 tablespoons of the olive oil with the curry powder and rub over the fish fillets. Place on a baking tray and bake for 20-25 minutes or until cooked through. 
  3. 3 Heat the remaining olive oil in a pan. Add the onion and garlic and cook until tender. Drain the lentils, then add to the pan, along with the tomatoes. Warm through, then stir in the coriander. 
  4. 4 Serve the spiced fish with the red lentil mixture on the side.

Nutritional Details

Each serving provides
  • Energy 1214kj 290kcal 15%
  • Fat 7.8g 11%
  • Saturates 1.0g 5%
  • Sugars 6.5g 7%
  • Salt 0.4g 7%

% of the Reference Intakes

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